CrossFit Brunswick – CrossFit

Warm-up

-hamstring loaded squats x10

-arm circles and bear hugs x10 each

-high knee skips (down and back)

-gate swings (down and back)

-world’s greatest stretch x5 each leg

-scales x5 each leg

-inchworms x5

-windmills x10

-leg swings x10 each leg

-I’s, Y’s, and T’s x10 each

-orbits and pass- throughs x10 each(pvc)

-goodmornings x10(pvc)

9/11 Tribute (Time)

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row
The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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