Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Strength
Metcon
Bench Press (4 x 6-8)
3 x 10 lateral raises
Metcon (Time)
10 rounds for time:
10 back squats
100m sprint
Rest 30 seconds between rounds
L1: 45/35; 8rounds
L2: 95/65
L3: 135/95