9-11-20 9/11 Tribute WOD

10
Sep

9-11-20 9/11 Tribute WOD

Announcements

Happy Birthday, Travis!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Active Samson

Straight Leg Sit-ups

Moderate Row

Inchworm to Push-ups

Hollow Hold

Faster Row

Front Plank to Push-up Plank

Arch Hold

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (No Measure)

Rehearsal

3 Box Jumps

3 Thrusters

3 Power Cleans

3 Burpees

100M Run

Metcon (Time)

2001M Run

11 Box Jumps 30/24″

11 Thrusters 115/75#

11 Power Cleans 115/75#

11 Push Jerks 115/75#

11 Burpees

11 Push Jerks 115/75#

11 Power Cleans 115/75#

11 Thrusters 115/75#

11 Box Jumps 30/24″

2001M Row