Announcements

Closed for Easter

We’ll see you for normal hours on Saturday and Monday. Enjoy the holiday!

CrossFit9 – CrossFit WOD

Metcon

TEAM WOD (AMRAP – Rounds and Reps)

Synchro Sandwich

In Teams of 2…

AMRAP 30 minutes:

10 squat cleans (You go, I go)

10 pull-ups (synchro)

10 burpees (synchro)

10 box step-ups (You go, I go)

L1: 45/35

L2: 95/65

L3: 135/95

Extra Accessory

Accessory (Checkmark)

4 sets

20 Alternating Forward lunges @ light double KB front rack

20 light band hamstring curls

Rest as needed