9/11 Memorial WOD

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 Minutes to Find a 1RM)

Metcon

9/11 Memorial WOD (Time)

400M Run

11 Box Jumps 30/24

11 Thrusters 125/85 (125 deaths at The Pentagon)

11 Burpee Chest to Bar Pull-Ups

11 Power Cleans 175/125 (AA Flight #175, south tower)

11 HSPU

11 American KB Swings 53/35

11 T2B

11 Deadlifts 175/125 (175# = 77kg = Flight 77)

11 Push Jerks 110/75 (110 = number of floors in each tower)

400M Run
*if you are scaling burpee chest to bar pull-ups then perform 11 burpees and then 11 pull-ups

Weights Needed:

125/85 = 25+15 / 10+10+5

175/125 = 25+15+25 / 10+10+25

110/75 = 25+5+2.5 / 10+10

Categories: WOD

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