Friday – 150911

Firefighters - September 11th Memorial

I have a profound respect for any person that spends their days helping others in times of need.

Our deepest thanks to all our military, police, firemen and first responders.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Juggernaut W1D4

Strict Press

5×10 @ 60% of W1RM
*Last set is 10+

– OR –

Clean & Jerk
– Clean Pull + Hang Clean + Jerk
– 50%, 60%, 70%, 80%, 85%, 90%

WOD

21-15-9

Front Squat 135/95
Bar Over Burpee

*Run 400m After Each Round

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