9-11 Memorial WOD – 091214

9/11

Always Remembered.

Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th!
$35 per team and all the money we earn from the throwdown is going towards throwing a kick-ass cookout and party for all of you immediately afterwards. All taking place at Eastover Farm in Rochester, MA. This is going to be an awesome event!
https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

WORKOUT OF THE DAY

Fitness
1. 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)

2. “The Man In The Red Bandanna” – In Memory of Welles Crowther
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)

Performance
1a. 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds
1b. 4X1:00 ME HS Walk – rest 90 seconds

2. Metcon
“The Man In The Red Bandanna” – In Memory of Welles Crowther
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)

3. 3X5 Split Jerk (no drops) – three sets to work to a 5rm, rest 2:00
Then, 1xME UB Split Jerk @80% 5RM

4. C2B Development