The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Metcon

Metcon (Time)

9/11 Memorial Day Workout:

Row 2001 meters

Then 11 reps of the following:

Box Jumps (36″/24″)

Thrusters (#125/85)

Burpee Chest to Bar Pull-ups

Power Cleans (#175/120)

Handstand Push-ups

Kettlebell Swings (#70/53)

Toes to Bar

Deadlifts (#170/120)

Push Jerk (#110/75)

Row (or Run) 2001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.