Wednesday, September 11, 2019

Power CrossFit – CrossFit

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9/11 Memorial Day Workout

Today we remember one of the worst days in America’s history where we saw some of the bravest acts in Americans. “Valor is a gift. Those having it never know for sure whether they have it till the test comes. And those having it in one test never know for sure if they will have it when the next test comes.”

~ Carl Sandburg

Warm up (No Measure)

-800m slow row, 400m jog or 2 minute slow bike

-Do 5 reps of each movement from today’s Metcon with no weight or an empty bar.


Metcon (Time)

“343” honoring the 343 firefighters who died on 9/11.

For honor and respect of the fallen:

100 Deadlifts (145#/105#)

100 Power Cleans (95#/65#)

100 Ground to Overhead (65#/35#)

43 Burpees


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