Announcements
🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022
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CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 5)
Accessory: 3 x 20 slow, controlled skater jumps (10 per side)
Metcon (AMRAP – Reps)
3 minute AMRAPs:
1) Calorie echo bike
1 minute rest
2) KB swing
1 minute rest
3) Alternating DB snatch (50/35)
1 minute rest
4) Burpee box jump overs
1 minute rest
5) Calorie row