Announcements
Heads up that June-September merchandise purchases will be charged at the end of this week. We charge quarterly to avoid the enormous fees. You will receive an itemized receipt via Wodify and Amy keeps record of all charges if you have any questions.
CrossFit Salt De Terre – CrossFit
Metcon
9/11 Tribute WOD (COVID Style) (Time)
Chipper Style in Teams of 3
For the 343 Firefighters:
100 Double Dumbbell Deadlifts
100 Double Dumbbell Power Cleans
100 Squat Jumps to Target
43 Synchro Sit Ups
For Flight 175:
175 Kettlebell Swings
400.2 Run w/ KBs
For Tower 1 Floors 110:
110 Burpees
400.2 Run w/ KBs
For Flight 93:
93 Goblet Squats
400.2 Run w/ KBs
For Flight 77:
77 Kettlebell Snatches
400.2 Run w/ KBs
For Tower 2 75 Floors
75 Tall Box Step-Ups (30/24)
400.2 Run w/ KBs
Partition reps as desired.
Everyone must have their own set of dumbbells and their own kettlebell. No weights are noted so choose what feels okay and do not worry about going “Rx” or not. This is about those who’ve fallen, not you. You may share a box.
Only one person works at a time, except on runs.
We do not have a good 400.2 M route, so use the usual 450 M loop – it’s a little short anyway ;).
45 Min Cap.
Warm-up
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
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