Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Single Modality
Metcon (Time)
3 rounds:
40/35 calorie echo bike
(or 50/40 calorie ski if large class – prefer echo)
Rest 3 minutes between rounds
Score = slowest round
L1: 30/25 calorie echo bike
Metcon
Metcon (Time)
For time:
50 alternating DB snatches
50 DB OH lunges
50 pull-ups
50 DB weighted sit-ups
L1: 25/15+
L2: 35/25+
L3: 50/35+