FRISEP11

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

30 Seconds Row

30 Seconds Squat to Stands

30 Seconds Hollow Hold

30 Seconds Single Leg Glute Bridges (Each Side)

Mobility

Barbell Ankle Stretch: 45 Seconds

Wall Turn Back Stretch: 45 Seconds Each Side

Movement Prep

Barbell Warmup, then…

With an Empty Barbell:

5 Power Cleans

5 Front Squats

5 Push Press

3 Squat Cleans

3 Squat Clean Thrusters

10 Scap Pull-ups

15 Second Hollow Hold on Bar

1-3 Strict Pull-ups

6 Kip Swings

4 Kipping Pullups

2 CTB Pullups

Conditioning

Metcon (Time)

“Never Forget”

For Time:

Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:

9 Clusters (115/85|R+135/95)

11 Pullups||R+Chest to Bar Pullups
Today’s workout honors those who lost their lives in the terrorist attacks of September 11th, 2001

Each number has it’s own meaning:

-2001 Meter Row: The Year

-4 Rounds: The Number of Planes

-9 Clusters: The Month

-11Pull-ups: The Day

Alternate Partner WOD

Metcon (Time)

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

At Home METCON

Metcon (Time)

For Time:

Buy-In: 2001 Meter Row or Run

4 Rounds:

9 Double Dumbbell Clusters

11 Strict Pull-ups or Dumbell Rows (each Arm)

Extra

Strict Gymnastics

21-15-9:

Strict Handstand Push-ups

Strict Toes to Bar

Strict Ring Dips

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