Lift

TnG Snatch 3-3-3-2-2-2-2 (Ascending)

MetCon

6 Sets of:

30s MAX EFFORT Assault Bike

120s Rest

Strength

Front Squat [6-4-2] x3 (Ascending)

MetCon

9 Minute AMRAP of:

10 SA DB Snatch (50/70#)

35 Double Unders

MetCon

Basic Fitness Testing!!!

-Work In Pairs Of 2

-Partner Judges/Scores Reps & Time

i) MAX Plank (Elbows – CAP 5 Minutes)

ii) MAX Chest To Deck Pushups 60s

iii) MAX Anchored Situps 60s

iv) MAX Air Squats 60s

v) MAX Broad Jump (5 Attempts)

vi) MAX Vertical Jump (5 Attempts)

vii) “RCSC Beep Test”

Strength

10 Minutes To Establish:

Bench Press 3RM

MetCon

“9/11 Tribute”

For Time:

2001m Run/Row/SE/AB [1.3 Miles]

11 Box Jumps (24/30″)

11 Thrusters (85/125#)

11 CTB Pullups

11 Power Cleans (115/175#)

11 HSPU

11 KB Swings (1.5/2 Pood)

11 T2B

11 Deadlifts (115/170#)

11 Push Jerks (75/110#)

2001m Run/Row/SE/AB [1.3 Miles] (MUST be different)

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The Workout Structure and Symbolization

In the design, the workout symbolizes the events that occurred on September 11, 2001:

► The date and year are represented by the row (2001 meters) and the 9 movements each include 11 repetitions.

► The 125-pound Thrusters represent the number of deaths from the Pentagon from plane number three.

► The 175-pound Power Clean symbolizes American Airlines Flight 175 that collided with the South Tower

► Flight 77 and Flight 93 are combined and represented in the 170-pound Deadlift

► The 110-pound Push Jerk signifies the number of floors in each of the Twin Towers

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CROSSFIT

MetCon

For Time:

2000m Row

100 Air Squats

1500m Row

75 Situps

1000m Row

50 Box Hops

500m Row

25 CTB Pullups