CrossFit Class Workout 9/11/15

5 rounds for time:

-run x 400m

-kb swing x 20

-burpee x 15

-back squat x 10 (from rack)

3 Comments

Robert September 11, 2015 at 3:53 pm

27:06 @ 55# kb, 135# bs
Veronica September 11, 2015 at 4:11 pm

28:36
500m row instead of running
115# bs 2 rounds 95# 3 rounds
35#kb …… Hated the workout . love that I finish 🙂
Peter September 11, 2015 at 7:51 pm

@CrossFit Stony Brook (Stony Brook, NY)

9-11 Throwdown
2001m row – a “buy in” that will count towards your total time!
11 box jumps (36in/24in)
11 thrusters (125#/85#, deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans (175#/120#, AA FLight #175 (south tower))
11 handstand push ups
11 kb swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (170#/120#, Flight 77 and flight 93)
11 push jerks (110#/75#, number of floors in each tower)
2001m row – a “cash out” that will count towards your total time

38:20, Rx except for 155# power cleans; 1 mile run in place of row due to rower shortage

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