Crossfit Garage – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.
Rx+
Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks
Rx
Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks
9/11 Remembrance WOD (Time)
2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row