CROSSFIT
CFPO 9-11 TRIBUTE
With A Partner:
2001m Row
110 Box Step Ups* 65/45
For row P1 rows while P2 holds sandbag on back rack. switch anytime.
Each partner completes a total of 110 Step Ups each. Rescuers climbed 110 flights of stairs on 9-11
SPARK
SKILL
Barbell Clinic
Meet Me At The Bar
10 Rounds total Alternating partners after each round
12 Deadlifts 135/85, 85/55
9 Hang Power Cleans
6 Push Jerks
*Partner 1 finishes all 27 reps then Partner 2