NCFIT Iron Strong – Strength and Conditioning

George Floyd Memorial WOD

Warm-up (No Measure)

We will honor the memory of George Floyd and many other victims of systemic racism, brutality, and oppression.

We will donate 10 dollars for each person who does this workout and tags us in a photo or video. We will be donating to the official George Floyd Memorial Fund.

One of our members Naimish and his wife Smriti very generously will be matching Iron’s donation. Thank you so much Namish and Smriti.

If you’re unable to join a live zoom class, our zoom link is open and available to any members wanting to get together and do this workout during a non class time.


Warm-up (No Measure)

Warm up: 2:00 Cardio Choice


3 Rounds:

7 Push Ups

7 Situps

5/5 Single arm Shoulder press or 10 Backpack Press

7 Air Squats


“Justice For George” (AMRAP – Rounds and Reps)

George Floyd Memorial WOD – “Justice For George”

21 Minute AMRAP

10 Alt. DB/BP Hang Snatch or C+J

15 Burpees

20 Sit-Ups

25 Air Squats

**George Floyd had a knee on his neck for 8 minutes and 46 seconds causing his death. At 8:46 in the workout stop what your doing and give a moment of silence and for 1 minute until 9:46.