WEDSEPT11

CrossFitAllen – CrossFit

Warm-Up

Buddy 1:

Increasing Intensity Each Minute:

2 Minute Row

Buddy 2:

2 Minutes For Quality:

3 Inchworms

5 Barbell Rows or Ring Rows

10 Air Squats

Switch stations at 2 minutes, then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Conditioning

Metcon (Time)

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Bar Muscle-ups or 18 CTB Pull-Ups (Rx+\Rx)

11 Bear Complexes (Rx+135/95|Rx115/85)

*Power Clean/Front Squat/Push Press/Back Squat/Back Rack Push Press

Cash Out: 2977 Meter Row
“Always Remembered”” is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City

The 2001 meter row represents the year

The 4 rounds represents the four planes

The 9 Muscle Ups represents the month

The 11 Bear Complexes represent the day

The 2977 meter row represents the lives lost

Extra

Midline

Accumulate 4 minutes in a high plank

*every break = 12 Bird Dogs

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