Announcements
🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022
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CrossFit9 – CrossFit WOD
Single Modality
Metcon (Time)
5 x 250m ski sprints
Partner up, work and rest in turns
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:*
10-9-8-7-6-5-4-3-2-1
Push-ups
Hang power cleans
*Finish time with max double unders
L1: 45/35
L2: 105/75
L3: 155/105
Rest 3 minutes
Score = number of double unders
Metcon (AMRAP – Reps)
8 minute AMRAP:*
1-2-3-4-5-6-7-8-9-10
Double DB squat
Toes to bar
*Finish time with max burpees
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = burpees