North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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March 9, 2017

North Raleigh CrossFit: 

September 11, 2015


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** This workout will take up the entire hour, so get to class on time. Warm up quickly, find your partner quickly, and get out your equipment quickly. Workout will start exactly 10 min after class has started – no exceptions.

NRCF 9/11 Remembrance WOD

Partner Workout:

AMRAP 8:45  *Represents time AA Flight 11 crashed into the North Tower
9 KB Swings (70/52)
11 Wallballs (20/14)

– Rest 2 min –

AMRAP 9:03  *Represents time UA Flight 175 crashed into the South Tower
9 Hill Sprints (to speed bump and back)
11 Toes To Bar

– Rest 2 min –

AMRAP 9:37  *Represents time AA flight 77 crashed into the Pentagon
9 Hand Release Push-ups
11 Box Step Ups (24/20)

– Rest 2 min –

9:57  To establish a TEAM 1RM Thruster Combined Total *Represents time UA Flight 93 Passengers began revolt

– no rest –

AMRAP 10:03 *Represents time UA Flight 93 is crashed by hijackers & passengers in PA.

*NOTE: Clock will be reset for each component of work. You are responsible for tracking your own rounds, reps, and weight.



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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit