CrossFit Workout 9/11/2018 Tuesday

Warmup
Do the 5 step and 90 rep

Workout Warmup
5 rounds:
Pullup warmup
Handstand Pushup practice
3 deadlifts+2 power cleans+1 thruster+1 push jerk jerk up to 185/125
5 KB swings

CrossFit Workout
“9/11 Tribute”
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (32/24)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (125/85 lb)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

Coach’s Note
For the run, do 5 400s and run to the opposite side of your box from the door you run in. Choose the heaviest weights (up to RX) that you can do safely, even if it takes a long time. Instead of extra work, go hard in the workout, and then hang out with your friends.