CrossFit WOD – Fri, Nov 25


Thanksgiving Weekend Hours

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CrossFit9 – CrossFit WOD


Metcon (AMRAP – Rounds and Reps)

In teams of 2… Relay style

15 minute AMRAP:

10/8 calorie echo bike or ski

12 single arm DB hang clean + press

10 box jump overs

Rest 3 minutes

15 minute AMRAP:

100m run

12 single arm devil press

10 pull-ups

L1: 15/10+

L2: 35/25+

L3: 50/35+