[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[8] Single Overhead Lunges [4 per side]

[3.] Work Capacity

“Remembrance”

For time:

[.25] Run

[22] Box Jumps [24"/18"]

[22] Double Squat Thrusters [2x20kg/2x12kg]

[22] Pull Ups

[22] Double Dead Power Cleans [2x24kg/2x16kg]

[22] Push Ups

[22] Overhead Swings [24kg/16kg]

[22] Knees to Elbows

[22] 1 Leg Deadlifts [2x32kg/2x24kg]

[22] Double Push Jerks [2x20kg/2x12kg]

[.25] Run

[4.] Finisher

20, 16 and 12 reps of:

Knees to Elbows Sit Ups

[30 sec] Supine Plank

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Sarah doing burpee pull ups at CrossFit Spartanburg

during the 9/11 throwdown workout performed

in honor of those who lost their lives

on that tragic day 10 years ago, and

to raise money for the families they left behind.