Monday, September 11, 2023

September 10, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    – 250m Row

    – 200m Run

    – 250m Row

    Metcon

    9/11 Memorial WOD (Time)

    For 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 HSPU

    -11 KB Swings (70/53#)

    -11 T2B

    -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

    You only get 1 barbell and have to change your own weights.

    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.