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