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
Tempo Back Squat (4 x 4)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 12 banded or foam roller hamstring curl
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
200m run
12 deadlift
15 pull-ups
L1: 95/65
L2: 205/135
L3: 205/135 UNBROKEN; 7/5 bar muscle-ups