9/11 hero wod

CrossFit Pally – CrossFit

Metcon

Metcon (Time)

9/11/2001 HERO WOD

For time:

2001m run or row (your choice)**

11 Box Jumps (30″ / 24″)

11 Thrusters (125#/85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (155# / 115#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (155# / 115#)

11 Push Jerks (125# / 85#)

2001m run or row ( your choice)
**can sub run/row for 5 miles on the bike