Crossfit Garage – CrossFit

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Warm-up

AMRAP X 7 with Partner:

Partner 1: 200m row

Partner 2:

4 Step Ups

4 Kip Swings

4 Single DB Strict Press (per arm)

*Partner works through the 3 exercises until partner 1 finishes row

Metcon

9/11 Tribute WOD (Partner) (Time)

With a Partner:

9 Synchro Burpees

11 Synchro T2B

2001m row

110 DBL DB Step Up (50/35) (Number of floors in World Trade Towers)

93 DBL DB Hang Power Cleans (Flight 93)

77 DB Shoulder to Overhead (Flight 77)

38  MIN CAP
One partner working at a time (except for synchro movements)

Bright Spot

DB Hang Power Clean

DB Push Press

DB Push Jerk