CrossFit Surmount – CrossFit
Today we remember September 11th and honor the fallen with a special workout designed by Coach Seth, an Apex Firefighter himself.
September 11th Memorial WOD (Time)
With a partner:
2,977m row
Followed by
9 rounds of:
11 front rack lunges (95#/65#)
(Each partner completes a full round before switching)
Followed by:
819 step ups to 24″ box (these can be done with weight-a KB/DB if desired)
2977 signifies the number of lives lost that day
FDNY Ladder 3 made it to the 78th floor attempting to rescue people
One flight of stairs is equivalent to 21 steps. 78 X 21 equals 1638 (you are stepping up 24 inches each time so you divide that total number in half)