09122016

FitCity CrossFit – CrossFit

*Game Changer Nutrition Challenge begins today!!!

Warm-up

Warm-up (No Measure)

2 min Double Under

:20 of the following:

Squats

Hanging Knee Raises

KB Swings

x3

Squat & Shoulder Prep

Metcon

Septembr 11th Tribute Wod (Time)

2001 Meter Row or Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest To Bar Pullups

11 Power Cleans (170/120)

11 HSPU

11 KB Swings (2pood/1.5pood)

11 T2B

11 Dead Lifts (170/120)

11 Push Jerks (110/75)

2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

Mobility

Warm-up (No Measure)

Strap Stretch

Foam Roll as needed

LAX Shoulders, Glutes & Feet