20190911

pic courtesy of LAX CrossFit.  Today’s WOD is in honor of all those who lost their lives in the terrorist attacks on September 11th, 2001.

#neverforget

WOD:

9/11 Tribute

For Time:

2001 meter Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53)

11 Toes-to-Bar

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 meter Row

Athletes can start with either the run or the row

 

Scaling Options:

Bar weight -> as needed

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> Buddha pull up

HSPU -> Pike Push Ups

T2B -> Kipping Knee Raise -> Laying Toe2Bar

Run -> 3 Mile Assault Bike

 

Cool Down:

Roll out lats – 30 passes per side

 

Calf stretch on rig – 2 min per side

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