Grand Trunk CrossFit – CrossFit
Warm-up
200m Run
3 rounds
spiderman walk
30 hip glides
15 scap push-ups
Mobility
couch stretch
banded shoulder
Metcon
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.
NEVER FORGET