W.O.D.

9/11 Tribute WOD For time: 2,001m Run 11 BJ 11 Thrusters 11 C2B Pull-ups 11 PCL 11 HSPU 11 KB Swings 11 T2B 11 DL

EMOTM 10 1 PSN Then, Partner up or Solo! AMRAP 10 4 Alt DB SN 100ft Sled Push or Pull (light & fast!) “Give me

Max Calories in 30m! *Every 3mins – 10 Burpees (including round 1) “Beware the fury of a patient man.” – John Dryden

3rds for total time: 50 Calories 25 T2B 50 Double Unders 25 Push-ups Rest 2m “Opportunity is missed by most people because it is dressed

AMRAP 20 Run 100m 10 Deadlifts Run 200m 20 OH Lunges 10 Calories “The Amen of nature is always a flower.” – Oliver Wendell Holmes,

FSQ 3×5 Then, For time: 10, 20, 30, 40 SA Thruster (5R/5L, 10R/10L…) *15 Pull-ups after each set “Leap, and the net will appear.” –

For total time: 3rds- 2m rest between 5 PCL 200m Run 5 PCL *Rest 4m 3rds – 1m rest between 7, 5, 3 (=1rd) Bar-facing

Happy Labor Day GCF Family! The CrossFit Open 21.1 With a 15min cap, perform the following: 1, 3, 6, 9, 15, 21 Wall Walks 10,

Every 3m – 6rds: 8 Weighted Lunge Steps 10 S2O (same weight if able) 12 C2B Pull-ups Rest in remaining time “Hope is such a

AMRAP 10 Renegade Rows – 2, 4, 6, 8… *Sled Push after each set **Rest 2m AMRAP 10 Sandbag OTS – 1, 2, 3, 4…