CrossFit – Fri, Sep 11
END OF CYCLE
Warm Up (Checkmark)
5 Min AMRAP
10 Wall Squats
100m Ski
10 Sit Ups
50 Jump Ropes
Back Squat (Weight)
Every 1:30
1 Back Squat @70%
1 Back Squat @75%
1 Back Squat @80%
1 Back Squat @85%
1 Back Squat @90%
Immediately follow by
4 Sets
Every 1:30
4 Back Squats Jumps @25%
METCON (AMRAP – Reps)
16 min AMRAP:
8 Dumbbell Hang Clean and Jerks 50/35 lbs (L-Arm)
25 ft Dumbbell Overhead Walking Lunges (L-Arm)
8 Dumbbell Hang Clean and Jerks 50/35 lbs (R-Arm)
25 ft Dumbbell Overhead Walking Lunges (R-Arm)
8 Burpees Over Dumbbell
Never Forget 9/11 (Time)
4 Rounds
343m Row (# of Firefighters lost)
9 Power Cleans (135/95)
11 Burpee Over Bar
25 Box Step Ups (25 yr Anniversary)
* Buy Out-
110 Air Squats (# Floors of the World Trade Center)
Time Cap: 45 Min