CrossFit Ballwin – CrossFit

“9/11 TRIBUTE”

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‘9/11 TRIBUTE’ (Time)

For Time (with a Partner)

749 meter Row

100 Deadlifts (135/95 lb)

749 meter Row

100 Power Cleans (95/65 lb)

749 meter Row

100 Ground-to-Overheads (65/45 lb)

750 meter Row

60 Double-Unders

43 Burpees

8 Squat Clean Thrusters (135/95 lb)

With a running clock, as fast as possible perform the prescribed work in the order written.Score is the time on the clock when the Squat Clean Thrusters are completed.

The rep scheme signifies:

– 2,997 meters Row in total for the 2,997 civilians

– 343 reps from the Barbell movements and Burpees for the 343 firefighters

– 60 Double-Unders for 60 Law Enforcement Officers

– 8 Squat Clean Thrusters for the 8 EMT/Paramedics who were killed in the attack.

Warm-up

Parnter 1: Barbell Warm-up

Partner 2: 250 EZ Row

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Partner 1: 5 Push-up to Down-Dog/5 empty bar Power Cleans

Partner 2: 75 single-unders

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Partner 1: 10 barbell Thrusters

Partner 2: 5 Burpees

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Add weight to the barbell and work to workout weights