CrossFit MontCo – CrossFit
Chipper Warm Up (No Measure)
1 – 3 minutes rowing
1 – 3 minutes singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
9/11 Tribute (Time)
2001m Row or 2001m Run (run/ row 2000m then 1 more meter)
11 Box Jumps (30? / 24?)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 KB Swings (70/ 53)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run
If you start with a run you must finish with a row and vice versa.
*This WOD may take you more than 40 minutes. Prepare or scale accordingly or cap yourself at 40 minutes.
*Guys RXing will have to share gorilla KB.
*HSPU mods: box HSPU, shoulder press, HRPU
*Burpee Chest to Bar Pull-ups mods: Burpee Pull-up, Burpee to 6 inch target
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.