CrossFit – Wed, Sep 11
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
1:00 Bike (build in pace)
10 Roll and Reach
5 Inch Worms
Metcon – Wednesday (AMRAP – Reps)
Teams of 2:
343/275 Calorie Air Bike
– Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option