HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

9/11 TRIBUTE

For Time

2001 meter Run

11 Box Jumps (30/24 )

11 Thrusters (125/85)

11 Pendlay Rows (125/85)

11 Power Cleans (175/115)

11 Hand Release Push-Ups

11 Kettlebell Swings (53/35)

11 Toes-to-KB

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 meter Row

Home Subs **

Sub Run/Row :

200 DU /400 Singles

200 Jumping Jacks

200 High knees in place

201 Mt climber

Use DBs or odd object for all movements.

* The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.