On the 3:00 x 5 Sets:
3 Front Squats @ 82 – 87%
Same Weight Across
“Barehanded”
For Time:
30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run
Time Cap: 15 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
“9/11”
For Time:
2,001 Meter Row
343 Double Unders
110 Single DB Box Step-ups
2,977 Meter Row
FX: 35/25; 20/18
RX: 50/35; 20/18
RX+: 50/35; 24/20
Time Cap: 35 Minutes
**Accumulate: 413 Rope Climbs as a gym.
During 9/11 – 343 firefighters and 71 law enforcement officers died in the World Trade Center and on the ground in New York City
Score Time
[TEAMS OF 2]
3 Rounds For Time:
800 Meter Team Run (45/35)
3 Rope Climbs (Each)
12 Thrusters (Each)
FX: 95/65; 35/25
RX: 115/85; 35/25
RX+: 135/95; 45/35
* Run 800 together, splitting who is carrying weight as you’d like
* Run with single (45/35) barbell or plate
* Each athlete completes 3 rope climbs + 12 thrusters
Deadlift
On the 3:00 x 5 Rounds:
5 Deadlift ~ 70%
“Barf”
3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts
Max Box Jumps
Rest 2 Minutes Between Rounds
FX: 135/95; 20/18
RX: 155/105; 24/20
RX+: 185/135; 24/20
“Cinnabon”
5 Rounds For Time:
40 Sit-ups
3 Rounds of “Cindy”
200 Meter Farmers Carry
1 Round of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats
Time Cap: 30 Minutes
FX: 35/25
RX: 50/35
RX+: 50/35; 30 GHDs
Push Jerk
On the 3:00 x 5 Rounds:
5 Push Jerks @ 65% 68% 72% 76% 76%
“5th Gear”
AMRAP 15:
30/24 Calorie Bike
10 Clean & Jerks
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85; ECHO
“Parti Time”
For Time:
300 DU (450 SU)
2 Mile Run
100 Toes to Bar
* Partition However You’d Like
Time Cap: 30 Minutes
FX: Leg Raises
Front Squat
On the 3:00 x 5 Rounds:
5 Front Squat @ 80-85%
* Same Weight Across
“Window Shopper”
For Time:
50 Wallballs
50/40 Calorie Row
50 Alt DB Snatches
50/40 Calorie Row
50 Wallballs
Time Cap: 15 Minutes
FX: 14/10; 35/25
RX: 20/14; 50/35
RX+: 20/14; 70/50
“Sea Sick”
AMRAP 10:
2,000/1,800 Meter Row
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 8:
1,500/1,350 Meter Row
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
1,000/900 Meter Row
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
500/450 Meter Row
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
250/225 Meter Row
Max Calorie Echo Bike
“Team Schmalls”
[TEAMS OF 3]
Buy-In: 800 Meter Run (Together)
150 Burpees
120 Pull-ups
90 Synchro Air Squats
60 Kettlebell Swings
30 Handstand Push-ups
Cash-Out: 800 Meter Run (Together)
Time Cap: 30 Minutes
FX: 35/26; 35s/25s DB Push Press
RX: 53/35
RX+: 70/53; C2B