"343" is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. "343" was created by Buzz Wadsworth of Cynergy CrossFit @cynergycrossfit (Hanson, MA, USA), who sought to honor the FDNY sacrifice made on that day.

For Time:
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees

Scaling: This workout involves a high volume of hip hinging, much of it under load. Non-competitive athletes may reduce the weight and/or number of repetitions.

Post time to Members area.


“Legs #1”

Back Squat 15,12,10,8,6 reps for load.
Front Squat 10,8,8,6 reps for load.
Hamstring Raises 4 sets of 8 reps.
Sissy Squats 4 sets of 8 reps @ 5200 tempo
Hyper-extensions 4 sets of 25 reps.
Rest 1-minute to 90 seconds between sets.

Post loads to Members area. Compare to 04/30/19.

Remember September 11, 2001.

Remember September 11, 2001.