9/11 Memorial WOD

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minute Easy Bike/Row/Ski

Then…

3 Rounds of:

10 Banded Good Mornings

10 KB Russian Twists

10 Pushups to Downward Dog

Metcon

343 (Time)

With a Partner, complete for time:

100 TTB

100 Power Cleans (135/95)

100 Wall Balls (20/14)

43 Synchronized Burpees
*This WOD is completed in honor of the 343 NYFD firefighters, along with all of the lives that were lost on September 11th, 2001.