Surge Elite Performance & Fitness – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

With a Partner Complete

A) AMRAP in 18 Minutes:

2001m Run/Row/Bike (Partners Alternate every 200m on run, 250/200m row)

In Remaining Time AMRAP:

11 Box Jumps 24/20

11 Shoulder to Overhead 125/85

11 Burpee Pull ups

11 Deadlift 170/120

11 Handstand Push Ups

11 Back Squat 125/85

11 KB Swings 70/55

11 Toes to Bar

11 Thrusters 110/75

*Partners may break up reps as they wish

At the 21 Minute Mark Perform:

B) AMRAP in 6 Minutes:

3 Power Clean 175/105

4 Double DB Front Lunge (2/2)

3 Muscle Up or Shoot Throughs

*Partners Alternate Movements

The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning:

The 125 pound Shoulder to Overhead and Back Squat represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound thrusters represents the number of floors in each tower of the World Trade Center. The 343 in part B represents the 343 Firefighters who lost their lives that day.