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WOD 091116: 9/11 Memorial WOD


CrossFit Novem: Movement Prep 2 Rounds 5 DL 5 Push Jerks 5 Thrusters 5 Pullups 5/5 Step Ups Conditioning: 9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30/24) 11 Thrusters (115/75) 11 Burpee C2B Pullups 11 Power Cleans (170/120) 11 HSPUs 11 KB Swings (32/24) 11 Toes to

CrossFit Novem:

Movement Prep

2 Rounds

5 DL

5 Push Jerks

5 Thrusters

5 Pullups

5/5 Step Ups

Conditioning:

9/11 Tribute WOD

For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (115/75)
11 Burpee C2B Pullups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (32/24)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (115/75)
2001m Row  or 2001m Run (1.25 miles)

35 Minute Cap

Must Row once and Run once

Novem BootCamp:

Movement Prep Together!

5 KB Sumo DL High Pull

5 Push Jerks

5 Thrusters

5 Pull Ups

5 Steps Ups

WOD:

9/11 Memorial WOD: Bootcamp Version

For Time:

“2001” 1 MILE Row or 1 MILE Run

11 Box Jumps 11

DB Thrusters (25/15#)

11 Burpee Pullups

11 Med Ball Cleans

11 HSPUs

11 KB Swings (24/16)

11 Toes to Bar

11 KB Sumo DL High Pulls (24/16)

11 Push Jerks (25/15#)

“2001” 1 MILE Row or 1 MILE Run

*35 Minute Cap

*Must Row once and Run once

*Athlete’s must use same weight for Thrusters/Push Jerk & Swings/High Pull

Novem Barbell Club:

Continue Barbell Programming!

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