09.11.18

RFS CrossFit – CrossFit

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Warm-up

500m Row

then,

High Knee Skips: 10m

Lat. high Knee Skips: 10m/direction

Backward high Knee Skips: 10m

Stiff Leg Bear Crawl: 10m

Elbow Scap Push-ups: x10

Bear Crawl: 10m

Scap Pull-ups: x10

Opposite Hand & Foot Bear Crawl: 10m

Scap Push-ups: x10

Metcon

RX: 9/11 Memorial (Time)

2001m Row or Run (1.25 miles)

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee C2B

11 Power Cleans (170/120)

11 HSPU

11 KB Swings (70/55)

11 T2B

11 Deadlifts (170/ 120)

11 Push Jerks (110/75)

2001m Row or Run (1.25 miles)

*If athletes begin the WOD with a Row, they finish with a Run
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

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