CrossFit Armed – CrossFit
Warm-up (No Measure)
Dynamic Warm up
+
3 ROUNDS
0:20 Active Hang from Bar
10 Scap Pull-ups
5 Beat Swings on Bar
10 Cossack Squats
10 Low Plank to High Plank
WOD: 9/11 Never Forget (Time)
Buy In 110 Step Ups 24”/20”
10 Rounds
– 9 Burpees
– 11 DB Lunges 35lb/25lb 25lb/15lb
6 Rope Climbs
8 Rounds
– 9 Pull Ups
– 11 DB Thrusters 35lb/25lb 25lb/15lb
Buy Out 2977m Row
“Each partner must complete one round before the other partner can get to work”
RX+ Wear a Vest
110 – Total number of floors
366 – Firefighters and officers that lost their lives saving others
2977 – Total victims
