11
Sep
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