HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2:
9/11 Tribute
For Time
2001 meter Row (Switch every 500 m)
Then.. each person completes 11 reps of the following movements...
11 Box Jumps (Rx 30/24)
11 Thrusters (Rx 125/85) * Deaths at the Pentagon
11 Chest-to-Bar Pull-Ups
11 Power Cleans (Rx 175/120) * AA Flight 175 South Tower
11 Handstand Push-Ups
11 Kettlebell Swings (Rx 53/35)
11 Toes-to-Bar
11 Deadlifts (Rx 175/120) * Flight 77 and Flight 93
11 Push Jerks (Rx 110/75) * Number of Floors in each Tower
2001 meter Row (Switch every 500 m)
*One Person works at the time.
Published by: Breanne Feudale in Uncategorized