1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

Monday WOD

September 10, 2017

CrossFit Training Valley – CrossFit

Metcon

Metcon (Time)

“9-11 Throwdown WOD”

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

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