9/11 Memorial WOD

Sep 11, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

200m Run

5 Hanging Knee Raises

5 Push-ups

10 Air Squats

10 Alternating Dumbbell Clean and Jerks

Then, Empty barbell coach guided warm-up.

Metcon

9/11 Tribute (Time)

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 (2/1.5 pood)

11 Toes-to-Bars

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.
Scale:

Scale this WOD by completeing the Run/Row with a partner alternating every 200 meters.