Search

Fri 11th September




WARM-UP

  • 200m Run

Into...


2 SETS BARBELL WARM-UP (3-5 reps of each)

  • Clean Grip RDL

  • Hang Hi-Pull Hang Muscle Clean

  • Hang Power Clean

  • Strict Press

  • Push Press

  • Push Jerk

Into...

  • 200m Row

HERO WORKOUT* “9/11”

FOR TIME

  • 2001m Run*

  • 11 Box Jumps (24/20)

  • 11 Thrusters (50/40)

  • 11 Chest-to-Bar Pull-Ups

  • 11 Power Cleans

  • 11 Handstand Push-Ups

  • 11 Hang Power Clean

  • 11 Toes to Bar

  • 11 Deadlifts

  • 11 Push Jerks

  • 2001m Row

*Original workout format attributed to CF BelAir. **Athletes may start with either the run or the row and finish the workout with the other.


(Score is Time)


33 views

Let's Get Moving

Got a question? Submit below

Find us here

Unit 2 Chancerygate Business Centre,
33 Tallon Rd, Hutton,
Essex CM13 1TE

 

info@crossfit13.com

+44(0)7872 516 396

© 2020 CrossFit13