CFGoodLife – CrossFit
Warm-up (No Measure)
Bear crawl
Inchworm
10 Russian baby makers
10 sit ups
10 wide leg push ups
10 alternating calf stretches
5 wall walks
10 kipping swings
10 KBS
With a barbell
10 deadlifts
10 power cleans
10 thrusters
10 push jerks
Metcon (Time)
9/11 tribute workout
2001 meter row or 2001 meter run (7 laps plus 100 meters or moba mile plus 400 meters)
11 box jumps 28/24
11 thrusters 125/85
11 burpee chest to bars (22 burpees for scale)
11 power cleans 175/125
11 hand stand push ups (seated DB press for scale)
11 KBS 70/53
11 toes to bar
11 deadlift 170/120
11 push jerk 110/75
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.
Never forget – 9/11.