CROSSFIT WOD

September 11, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.

We are more determined than ever to live our lives in freedom.”

–Rudolph W. Giuliani. December 31, 2001.

Always Remembered (Competitors) (Time)

Teams of 2 (1 athlete works at a time)

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes* (155/105)

2977 Meter Row “Cash-Out”
——————– or ——————-

Always Remembered (Performance) (Time)

In teams of 2:

2001m Row “Buy-In” total

4 rounds:

9 Strict Pull ups each

11 Bear Complexes 155/105 total

2977m Row “Cash-Out” total
—————– or ——————

Always Remembered (Fitness) (Time)

In teams of 2:

2001m Row “Buy-In” total

4 rounds:

9 Horizontal Ring Row each

11 Thrusters w/ DB 30/20 each

2977m Row “Cash-Out” total

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