[1.] Warm Up
Perform 10 sets x 10 unbroken reps of:
Double Sumo Deadlifts
*10 min time limit.
[3.] Work Capacity
Perform maximum reps possible in 4 x 4 minute rounds of:
[60 sec] Double Swing Squat Cleans [2x16kg/2x8kg]
[60 sec] Dips [rings/kb/paralettes]
[60 sec] Burpees
[60 sec] C2 Rower [calories]
*With a continuous running clock perform maximum reps possible in 60 sec of each movement, there is no rest b/w exercises, rest 60 sec b/w rounds.
-See previous scores here: 6/13
Perform 3 rounds of:
 KB Sit Ups [24kg/16kg]
 Butterfly Sit Ups
-Post comments & scores…
9/11 Throwdown crew at CrossFit Spartanburg.
Everyone rose to the occasion and there were some truly inspirational performances
in honor of those who suffered and lost their lives.