9/11 Tribute 2015

CFPC – CrossFit


400m Jog

10 Ring rows

100′ Single arm KB overhead walk R-arm

100′ Single arm KB overhead walk L-arm

10 Ring rows

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Prepare for METCON

Note= if you did not perform a max set of pull-ups on wednesday, do so now.


30 min CAP

9/11 Tribute (Time)

30 Squat snatch (125/75#)

2001m Run

9 Plate Burpee box step-overs (55/35#, 24/20″)

11 Burpee Muscle-ups
Movements/weights are significant to the date of the tragedy and the deaths incurred at the pentagon. Remember those who lost their lives while completing this memorial WOD.

2001m= 1 mile + 400m Run, or, 5 laps

Plate Burpee box step-overs:

Perform chest-to-plate burpee, pick up plate, hold it in front of your chest as you climb over the box. Once on opposite side you can drop the plate.

Burpee muscle-ups: perform burpee, jump and grab rings, perform muscle up

SCALE: Burpee+Ring Row+Dip, dip with assistance from legs if necessary

Pull-ups (Only for those who did not do so wednesday)

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