091116

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas STretch
  • Back Roll to Split
  • Air Squats x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • Push-Ups with rotation x 10
  • Toes through RIngs x 5
  • BB Hang Cleans x 10
  • BB Thrusters x 5

WOD:

"9-11"

  • 2001m row
  • 11 box jumps (36in/24in)
  • 11 thrusters (125/85) (125 pounds =125 deaths at The Pentagon)
  • 11 burpee to chest to bar pull ups
  • 11 power cleans (175/115) (175 pounds= AA Flight #175, south tower)
  • 11 hand stand push ups
  • 11 kb swings (70/53)
  • 11 toes to bars
  • 11 deadlifts (77k(175lb)/55k(115lb)) (77k = Flight 77)
  • 11 push jerks (110/75) (110 pounds = number of floors in each tower)
  • 2001m row
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com