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
Strict Press (4 x 6-8)
3 x 8-10 pendlay row
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy in: 500/400m row
9 deadlifts
9 hand release push-ups
Rest 2:00
5 minute AMRAP:
Buy in: 500/400m row
9 deadlifts
6 handstand push-ups
Rest 2:00
5 minute AMRAP:
Buy in: 500/400m row
9 deadlifts
3 wall walks
L1: 95/65
L2: 205/135
L3: 225/155