Saturday 09/11/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

AMRAP 6
:20 supported hang 
5 scapula pull ups
5 push up to down dog 
10 empty bar deadlifts
5 empty barbell thrusters
5 empty barbell hang cleans
5 barbell push jerks

WOD 

AMRAP 35 Partner WOD
9/11 Tribute 
2001 meter run/row (5 laps) 
11 box jumps (24/20”)
11 thrusters (110/75)
11 chest to bar pull ups 
11 power cleans (110/75)
11 handstand push ups 
11 KBS (50/35) 
11 T2B
11 deadlifts (110/75)
11 push jerks (110/75)
2001 meter run/row

Background: This is a variant of a Tribute WOD originally attributed to CrossFit Bel Air @crossfitbelair (Forest Hill, MD) from the CrossFit forum in 2013. The version shown here was later modified by Hay Camp CrossFit @haycampcrossfit (formerly CrossFir Archaic (Rapid City, SD)) in 2014 to include Push Jerks as the 11th movement.

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

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