TFL CrossFit – WOD

Metcon (Time)

For Time:

1 Mile Run

343 Double Unders

110 Dumbbell Box Step-ups

2,977 Meter Row

1 Mile Run is equivalent to 2,001m Row which equals the year 9.11 occurred

343 is the number of Firefighters who lost their lives that day

110 is the number of flights Firefighters climbed in the world trade \

2,977 is the numbers of lives lost