Boot Camp, Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

9/11 Memorial (Time)

9/11Partner WOD

Begin at Ground zero


3 Rounds (per partner)

9 Front Rack Lunges 95/65

11 Shoulder to Over Head 95/65

Begin at 9:11

2001m row or run (Split distance with partner)

Begin at 19:00 (Number of hijackers) (Split reps)

(Flight) 11 Strict pull ups or Ring Muscle ups

(Flight) 175 Air Squats

(Flight) 77 KBS 53/35

(Flight) 93 Pull Ups

Begin at 29:57 (2,977 people died on 9/11)

227m sprint (Civilians who died on plane)

343m Farmers Carry (53/35 KB per arm) (Fire Fighters who died)

72 Push Ups (each)(Law Enforcement Officers who died)

Begin at 42:00

3 Rounds (per partner)

9 Thrusters 95/65

11 Burpees

Begin at 52:00

1 Minute of Silence

Warm-up (No Measure)

Cool Down

Coach led stretches