Announcements
New Year Need-to-Knows!
Check Wodify > Schedule for:
- New Year’s Weekend Holiday Hours. Details here.
- Our updated January Class Schedule
Thank you for an amazing 2022, and onward to a stronger-than-ever 2023!
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In Teams of 2:
4 rounds for time:
400m run or 500m row (together)
50 KB swings
50 box jumps (24/20)
25 handstand push-ups
100m sandbag or D-ball carry
L1: 3 rounds;20 push-ups or seated strict press; Y/B
L2: 50/35+
L3: 70/50+
40 minute cap