9.11.2001 | Memorial WOD

Blue Ridge CrossFit – CrossFit

Instructional

September 11th.

Today we pause our normal training protocol to honor the lives lost on September 11, 2001 with a Memorial WOD.

FRF 9/11 Memorial Challenge Workout (Time)

1. 50 Push-ups

Run 1 or 2 flights of Stairs (up to 3 minutes) – If you have access to them

2. 50 Prisoner Squats

Run 1 or 2 flights of Stairs (up to 3 minutes)

3. 50 Plank Pulses

Run 1 or 2 flights of Stairs (up to 3 minutes)

4. 50 lunges (25 each leg)

Run 1 or 2 flights of Stairs (up to 3 minutes)

5. 50 body Rows

Run 1 or 2 flights of Stairs (up to 3 minutes)

6. 50 Bent over Y- raises

Run 1 or 2 flights of Stairs (up to 3 minutes)

7. 43 Burpees
*BRCF Specs will be modified due to stair access: Sub 200m Run + 93 step-ups (12″)

Rx+: Body Armor/Vest/RuK 20/14#

SC: (6″)

CAP: (35m)