9/11/18

9/11/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 Box Jumps

3 Burpee Chest to Bars

3 HSPU

3 KBS

3 TTB

Complete 5 of each with a PVC and then build to workout weight. You may only set up one barbell today so you will need to have weights nearby.

Thruster

Power Clean

Deadlift

Push Jerk

Metcon (Time)

(30 Minute Time Cap)

2001 Meter Row

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest To Bar Pullups

11 Power Cleans (175/125)

11 HSPU

11 KB Swings (75/55)

11 TTB

11 Deadlifts (170/120)

11 Push Jerks (110/75)

Then:

2001 Meter Row
The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

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