XS CrossFit – General CrossFit
9/11 Memorial WOD (Time)
2001 Meter Row or Run
11 Box Jumps 30/24
11 Thrusters 125/85
11 Burpee Chest To Bar Pullups
11 Power Cleans 175/125
11 KB Swings 70/53
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 Meter Run or Row
35min Time Cap
The 2001M row or run represents the year the attack took place. Pick if you want to start with the row or the run. Whatever you start with you will have to finish with the other.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
To Scale, if your mile run is slower than 10 minutes, start with the 2001 Row and finish with as far as you can go on the Run before the 35min time cap. You can also scale by cutting the row and run in half.