Tribute and November connection
Sean honours Staff Sergeant Sean M. Flannery, killed on 22 November 2010. CrossFit published the session on 22 January 2013. Its November connection is commemorative rather than the workout’s publication date.
Understand the programme
Complete the couplet ten times in the stated order: 110 chest-to-bar pull-ups and 220 front squats in total. The reference CrossFit publication specifies 75 lb, approximately 34 kg, without a second prescribed load. This is not a compulsory target if you cannot control it across the planned volume.
Manage pacing and equipment
Accumulated pulling volume matters more than how easy the opening round feels. Plan small sets from the start and check that the front-rack position remains controlled. Break sets before reaching failure.
Adapt the session
An adapted approach can reduce rounds, use an accessible pull such as ring rows and replace the loaded squat with a lighter front squat or goblet squat. Agree the volume with a coach before starting. A 110-repetition timed session is not the place to learn chest-to-bar technique.
Scoring and comparison
Score total elapsed time for the prescribed work. No universal time cap is added here. If your coach sets a session cap, record completed work at the cap along with loads and variations. Compare attempts using the same version; honouring the person does not depend on performing RX.
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