CrossFit Indian Trail – CrossFit
Warm Up
pvc pass throughs and windmills
spiderman and reach
standing kang squats
inchworm with push up into calf stretch
light DB deadlifts, squats, presses (12x/each)
strict pull ups (5x) + 3 burpee pull ups
barbell warm up
9/11 Tribute (Time)
In a 3 person team, complete the following for time…
110 power cleans (95/65)
representing the 110 floors of Tower 1
110 shoulder to overhead (95/65)
representing the 110 floors of Tower 2
343 Double Unders
representing the 343 lost firefighters
77 burpee pull ups
representing Flight 77 which crashed into the Pentagon
93 front squats (95/65)
representing Flight 93 which crashed in Pennsylvania
*100m weighted carry (20/14# wallball)
One team member will start with the 100m carry, while the other two members start working on the reps. Rotate when they return. This is a chipper wod. You must finish one movement before moving onto the next.