911 Memorial WOD

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:
200 meter run
200 meter row
10 thrusters w/bar
10 walking lunges w/bar
5 pull-ups
10 box jumps
5 push-ups

Metcon

9-11 TRIBUTE WOD (Time)

2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″/24″)
11 Thrusters (125#85#)
11 Burpee C2B Pull-Ups
11 Power Cleans (170#/120#)
11 HSPU’S
11 KB Swings (32kg/24kg)
11 T2B
11 Deadlifts (170#/120#)
11 Push Jerks (110#/75#)
2001m Row or 2001m Run (1.25 miles)

****If athletes begin the WOD w/ a Row, they finish w/ a Run and vice versa.

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