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
Update Address!
9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.
Make sure your current address is the one listed!
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 6-8)
3 x 12 DB or KB bent over row
Metcon
Metcon (Time)
For time:
1000m row
60 slam balls
30 shoulder to overhead
L1: 45/35
L2: 105/75
L3: 135/95