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