CrossFit Salt De Terre – CrossFit
Metcon
9/11 Tribute Wod (Time)
9/11 TRIBUTE WOD
Chipper Style in Teams of 3
For the 343 Firefighters:
100 Deadlifts 145/105
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Partner Sit Ups
For Flight 175
KBS Total 175
400.2 Run w/ KBs
For Tower 1 Floors 110
Burpees Total 110
400.2 Run w/ KBs
For Flight 93
Front Squat Total 93
400.2 Run w/ KBs
For Flight 77
KB Snatches Total 77
400.2 Run w/ KBs
For Tower 2 75 Floors
Walking Lunge Total 75
400.2 Run w/ KBs
40 Min Cap.
Modify as needed.
KB weight is 53/35 – 1 pair per team. Swings are American Swings.
When you run, hold both KBs but switch as needed.
Each team gets 1 barbell.
Warm-up
7 Series Barbell Warm-Up (No Measure)
Have athletes grab a barbell and perform . . .
7 RDLs
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.
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