Nov. 11, 2016

Please join Granite City CrossFit for a free Veterans Day Workout

(bring a non-perishable food item to donate to the food shelf)

11 minute AMRAP

11 - Power Cleans (185/135)
11 - Burpees Over the Bar
19 - Deadlifts
18 - Pull Ups
(Scale as needed)

Modified version without Barbell:
11 minute AMRAP

11 - Push Ups
11 - Burpees
19 - Sit Ups
18 - Air Squats

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the end of hostilities on the Western Front in WWI.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.