9/11 Memorial WOD

Sep 11th, 2018

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Category: WODS

9/11 Memorial WOD

Guns Out CrossFit – CrossFit

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Warm-up (No Measure)

200 m run

5 Cal Bike

200 m row

5 Cal Bike

200 m run

Sampson

Metcon (Time)

9/11 Memorial Team WOD (teams of 2)

For each of the following 9 movements complete 11 reps:

Burpee Box Jumps 24/20

Thrusters (115/75)

Chest to Bar Pull Ups

Hang Squat Cleans (135/95)

Hand Stand Push Ups

KB Swings (70/55)

Toes to Bar

Deadlifts (225/155)

Burpees Over The Bar

THEN:

2001m Row
*scale as needed

*teammates will complete 11 reps of each movement so teammate 1 does 11 Burpee Box Jumps them teammate 2 does 11 Burpee Box Jumps and so on. The row distance will be split

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