CrossFit WOD – Mon, Nov 28

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 6)

Accessory: 3 x 12 banded face pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 minutes x 8 rounds complete…

15/12 calorie row

5 power cleans

Rest the remainder of the 2 minutes

L1: 45/35, 12/10 calorie row

L2: 115/85

L3: 155/105; 17/14 calorie row

*Cap row at 1 minute