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CROSSFIT - 9/11 Tribute - CF AMRAP Hero WOD
The RX workout is:
North Tower
South Tower
Pentagon
*This is not our normal standard "Partner WOD Saturdays" This WOD will be done alone.
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The flights are additional work to the discretion of the individual
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North Tower
6 Rounds
3 sHSPUS
6 Power Clean and Jerk @ 135/95#
South Tower
4 Rounds
9 Front Squat @ 135/95#
12 DBS @ 50/35#
15 Box Jump 24/20"
Pentagon
2 Rounds
18 Deadlift @ 135/95#
21 Wall Balls 20/14#
24 Push Ups
27 Sit Ups
***Comp does GHDs
***Comp barbell is 155/105#
Flight 11 - Flight 175 - Flight 77 - Flight 93
For Time
11 Bar Muscle Ups
***Scale back to 22 pull-ups
175 Double Unders
77 DB Box Step Ups 24/20" 50/35#
93 Cal Row
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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