CROSSFIT

STAND TALL

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

SPARK

PUMP

5 SETS ON A 10:00 CLOCK…
16 Glute Bridge Floor Press
16 Weighted Glute Bridges

(Score is Weight)

WORKOUT

21c BIKE

9 ROUNDS OF:
11 Push-Ups
11 Burpees
11 Reverse Lunges

21c BIKE
(Score is Reps)

FINISHER

FOR QUALITY
Max Time in Any Style Plank for 5:00

(No Measure)