CrossFit WOD – Fri, Jul 7

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Announcements

New 9FIT Classes

We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room.

Effective July 1.

Class Caps in Effect

We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please:

  • respect the class capacity shown on Wodify and only attend if you have an actual reservation (not a waitlist spot).
  • respect the folks on the waitlist. If you cannot make it, please cancel your reservation so the people on the waitlist have a chance to attend.

Common courtesy and mutual respect help us avoid awkwardly turning people away or enacting no-show and late cancellation penalties (all of which are commonplace at most class-based gyms). We don’t want that, either.

 

Thank you in advance! 🙏

CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (4 sets
3 Back Squats @ 70%
Rest 2 minutes
)

Scaling Options

Beginner

3 Back Squats @tempo

3.1.X.1

Metcon

Metcon (Time)

4 rounds for time

20 Wall balls

20 DB Snatch
TC: 14 minutes

Score: Time

L1: 12/10; 25/15

L2: 14/12; 35/25

L3: 20/14; 50/35

Extra Accessory

Core (Weight)

Elbow plank + lateral raise

3 x 10/side

Rest 30-45 sec between sets and sides

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