Grand Trunk CrossFit – CrossFit


200m Run

3 rounds

spiderman walk

30 hip glides

15 scap push-ups


couch stretch

banded shoulder


9/11 Tribute (Time)

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee Chest to Bar Pull-ups

11 Power Cleans 175/125

11 HSPUs

11 KB Swings 70/53

11 Toes to Bar

11 Deadlifts 170/120

11 Push Jerks 110/75

2001m Row or 2001m Run (1.25 miles)
US terrorist attacks 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. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.


Categories: WOD

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