Workout 9.10.14

Nickname: 9/11 Hero WOD

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

WOD

9/11 hero WOD (Time)

Run 2001m then…
7 rounds
9 KB swings 70/50
11 Burpees
…then run 2001m

Feature Video

Cloud 9 Teen Camp