CrossFit Assault – WOD

Flexibility Warm-Up (No Measure)

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

Metcon (AMRAP – Rounds and Reps)

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

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.


11 minute AMRAP

11- Power Cleans

11- Burpees Over the Bar

19- Deadlifts

18- Pull-Ups




11- Push Ups

11- Burpees

19- Sit-ups

18- Air Squats