9/11/2026

WORKOUT

COMPETE (RX+)
"9/11 343 TRIBUTE"
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups

FREEDOM (RX)
"9/11 343 TRIBUTE"
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (135/95)
4 Overhead Squats (135/95)
3 Bar Muscle Ups
(Scored by Time)

INDEPENDENCE (Intermediate)
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (115/75)
4 Overhead Squats (115/75)
3 Bar Muscle Ups (or 6 Kipping Chest to Bar)

LIBERTY (Beginner)
9 ROUNDS FOR TIME
11 Up Downs
3 Dumbbell Power Cleans (Mod)
4 Dumbbell Front Squats (Mod)
3 Jumping Pull-Ups

*Today's workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001. *

Target Time: 17:00-19:00

Time Cap: 25:00