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)