9/11 Remembrance
For Time:
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (53/35)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 Meter Row
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
