9/11 Tribute WOD

Elite Wellness – CrossFit

Metcon (Time)

For Time (w/ a partner)

Buy In: 2,001m Row

-directly into-

4 Rounds:

9 Rope Climbs

11 Bear Complex (135/95)

Cash Out: 110 Cal Bike

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)For Weight

Every 2:00 for 8:00

3 Mid HangSquat Clean, Split Jerk on Final Rep

Every 2:00 for 6:00

2 Low Hang Squat Clean, Split Jerk on Final Rep

Every 2:00 for 4:00

1 Squat Clean & Split Jerk

2)For Rounds and Reps

AMRAP 20 Minutes

8 Sandbag Squats 150/100lbs

12/10 Calorie Ski

Rest :30

12/10 Calorie Ski

8 Sandbag Squats 150/100lbs

Rest :30

3)For Reps

7 Rounds

:20 Max Calorie AAB

Rest 4:40

4)For Completion

Every 4:00 for 24:00 – Rotate Movements (2 sets of each)

1 Big Set of Deficit HSPU 8/4″

1 Big Set of Deficit HSPU 6/3″

1 Big Set of Deficit HSPU 4/2″