Announcements
Saturday August 17th @ 10:30am – Noon
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CrossFit9 – CrossFit WOD
Hang Clean (
EMOM 10:
3 hang squat cleans
– Work to a heavy 3-rep for the day.)
240816 (Time)
– RX –
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
– INTERMEDIATE –
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar
– BEGINNER –
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs
Stretching (No Measure)
1-2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 elbow-to-instep/side
– AT-HOME – (Time)
18-15-12-9-6-3 reps for time:
Double-dumbbell squat cleans (35/50 lb)
Lateral burpees over a dumbbell