MONDAY, SEP 11
9/11 MEMORIAL WOD
BUY IN: 2001M ROW/RUN
11 DEADLIFTS 115/75
11 BURPEES
11 SUMO DEADLIFT HIGH PULLS
11 BURPEES OVER THE BAR
11 POWER CLEANS
11 BURPEE BOX JUMPS
11 CLEAN & JERKS
11 BURPEE BOX JUMP OVERS
11 THRUSTERS
CASH OUT: 2001M RUN/ROW
TUESDAY, SEP 12
5 SETS, EVERY 2:00
5 BENCH PRESS
5 PLYO PUSH UP TO PLATES
EMOM 12
1: 6 SANDBAG CLEAN + SQUAT
2: 6 SINGLE DB PUSH PRESS L+R
3: 12 GOBLET REVERSE LUNGES
WEDNESDAY, SEP 13
ON A 36:00 CLOCK W/ A PARTNER
AMRAP 10
200M RUN RELAYS
-REST 1:00-
AMRAP 12
250/200M SKI ERG RELAYS
-REST 1:00-
AMRAP 14
500/400M ROW RELAYS
THURSDAY, SEP 14
CROSSFIT.COM WOD
FOR TIME
21-18-15-12-9-6-3
DB FRONT SQUATS 50/35s
TOES TO BAR
*100M FARMERS CARRY AFTER EACH ROUND*
FRIDAY, SEP 15
5 SETS, EVERY 2:00
50 DOUBLE UNDERS
10 HSPU
MAX STRICT PULL UPS IN REMAINING TIME
-REST 1:00 B/T SETS-
SATURDAY, SEP 16
AMRAP 20 W/ A PARTNER
50 RING ROWS
40 WALL BALLS
30 SIT UPS
20 DIPS
10 SYNCHRO BURPEES
HYROX CLASS @ 10AM*
WORKOUT ANNOUNCED FRIDAY
SUNDAY, SEP 17
AMRAP 18
1,2,3…
POWER SNATCH 115/75
2,4,6…
BOX JUMP OVERS 24/20″
*10/7 CAL BIKE B/T EACH SET*
