9-25-2012 WOD

CrossFit

Warm-Up / Skills

5X10 Ring Push Ups
5X5 Strict Toes to Bar

Metcon

12 Minute AMRAP
Run 800M With Med Ball
In remaining time Complete
AMRAP
Burpee Wall Balls
Score is Total number of Burpee Wall Balls Completed

Just an example:

Result Type: AMRAP
Male Rx: 20 lbs
Female Rx: 14 lbs

9/11 WOD

CrossFit

Metcon

9/11 Tribute WOD
Run 1 Mile
11 Box Jumps (36″/24″)
11 Thrusters
11 Burpee Chest to Bar Pull Ups
11 Power Cleans
11 HSPU
11 KBS (2 pood/1.5 pood)
11 T2B
11 Deadlifts
11 Push Jerks
Run 1 Mile

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

Never Forget…