Tuesday, August 11th, 2020
Buy-In: 135 Air Squats
Then, 4 Rounds of:
8 Bar Muscle-Ups
20 Power Cleans 115/75
20 Front Squats
Buy-Out: 102 Sit-Ups
*NO Bands for Bar muscle ups… must have consistent reps to complete.
*This is a skill you work on with progressions in Open Gym not during a WOD for time.
Background: This tribute workout is dedicated to all the innocent souls who died, the thousands of people injured, and those who lost their homes and properties in the explosion that rocked the city of Beirut on August 4, 2020.
The blast was linked to a large supply of explosive material, stored in a warehouse at the city’s port.
The workout was designed by 9616 CrossFit @9616crossfit (Tripoli, Lebanon), encouraging people to do the tribute WOD and use the hashtags #crossfitathletesunitedforbeirut and #beiruttributewod and to donate through Lebanese Red Cross @lebaneseredcross.
The rep scheme signifies:
– 4 rounds for the day of the explosion
– 135 Air Squats for the number of death
– 8 Bar Muscle-ups for the month of the incident
– 20-20 reps for the year.