CrossFit FYR – CrossFit

Back Squat (5 sets of 7 @ 65-70%)

Frank callahan (Time)

3 rounds for time

10 bench press (60% body weight)

10 tricep dips

This Firefighter Hero WOD is dedicated to Captain Frank Callahan, FDNY, Ladder 35, who was killed on September 11, 2001. Callahan, who lived with his family in Breezy Point, Queens, was a 28-year FDNY veteran who returned to the department even after being laid off during the municipal budget woes of the mid-1970s.

“Ladder 35 couldn’t have asked for a better leader or someone more committed to his men, Frank’s a hero.”