CrossFit Workout of the Day
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WOD 09.13.21

Strength:

Back squat, 5-5-5-5-5

WOD:

6 rounds for time:

9 Bar facing burpees

9 Thrusters, 115/75lbs

Post loads and times to beyond the whiteboard.

WOD 09.12.21

Midline:

Tabata

Abmat sit-ups

Russian twists, 20/14lbs

Plank

WOD:

AMRAP in 13 minutes:

3 wall walks

5 double dumbbell power cleans, 50’s/35’s

7 box jump overs, 24/20inches (select a height you can fully clear)

Post rounds to beyond the whiteboard.

NEVER FORGET

Today our Tribe remembers our fellow Americans lost 20 years ago. We remember the mothers, the fathers, the aunts and uncles, the grandparents, the sons and daughters. We remember the policeman and firefighters who risked and gave their lives. We remember the heroes. We remember a country unified rather than divided. We remember.

WOD:

For time:

Immediate buy in cash out:

2001 meter run, row or ski, (triple for bike, if you must)

And then:

20 rounds for time:

9 wallballs, 20/14lbs

11 double unders

Post times to beyond the whiteboard.