Monday Sep 11, 2017

CrossFit Hammermill – CrossFit


10 min.. total

3 rounds….

10 push-ups

10 air-squats

10 sit-ups

5min stretch….


@10-19 set up WOD weights go over scaling options **** scale appropriately to finish within time cap

@20 start WOD

40min time cap

Metcon (Time)

For time: 2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170/120)

11 HSPUs

11 KB Swings (70/55)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

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