CrossFit Workout 9/11/19 Wednesday

Warmup
Spend 10:00 quickly warming up all of the movements

CrossFit Workout
For time with a 45:00 cap
2001 meter Run
11 Box Jumps (32/24 in)
11 Thrusters (170/110 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/125 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (32/24)
11 Toes-to-Bar
11 Deadlifts (175/125lb)
11 Push Jerks (170/110 lb)
2001 meter Row

Coach’s Note
For the run, run 5 400s (through the gym) and then run to the other side of your square for the 1 meter. We did a very similar workout last year. 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. The 125 lb Cleans/Deadlifts represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean/Deadlift symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift 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. These weights will be very heavy for Thrusters and Jerks. Just use weights that are hard but safe for you. You may switch the row/run order.

Gymnastics Density
Every :15 until failure (20 round cap)
3 Strict HSPU

Then EMOM 20 (alternating)
A 10 GHDs
B 25 foot hs walk

Pain Work-Do this AFTER the workout
125/100m row or :20 whichever comes first
1:40 rest

10 rounds