CROSSFIT
“9/11 Tribute Workout”
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-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
STRENGTH CLASS (Oosterhout)
Push Press
1RM Prep(3/4)
WEIGHTLIFTING (Oosterhout)
Snatch
1RM Prep(3/4)
GYMNASTICS (Oosterhout)
Skill: Pull-Ups
Strength: Toes to Bar (7/8)
ENDURANCE (Dongen)
“The Workout They Told You Not To Worry About”
Every 2:00 x 17
1 30/24 Cal Echo Bike
2 Max DB Clusters
3 200m Run with Med Ball
4 Max Sandbag Clean/Tire Flips
5 Rest
DB 22,5/16kg 50/35lbs
Medball 9/6 kg 20/14lbs
Sandbag 45/35kg