9-11-18 9/11 Tribute WOD

10
Sep

9-11-18 9/11 Tribute WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm-up

Metcon

Metcon (Time)

For time:

2001 meter Run

11 Box Jumps 30/24″

11 Thrusters 115/75#

11 Chest-to-Bar Pull-Ups

11 Power Cleans 115/75#

11 Handstand Push-Ups

11 Kettlebell Swings 70/53#

11 Toes-to-Bar

11 Deadlifts 115/75#

11 Push Jerks 115/75#

2001 meter Row
Scaled version:

For time:

2001 meter Run

11 Box Jumps 24/20″

11 Thrusters 115/75#

11 Pull-Ups/Ring Rows

11 Power Cleans 115/75#

11 Hand Release Push-Ups

11 Kettlebell Swings 53/35#

11 V-ups

11 Deadlifts 115/75#

11 Push Jerks 115/75#

2001 meter Row

Scaled Option: Complete half the run and row

*40 minute time cap*