CrossFit WOD – Tue, Nov 29

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Tempo Back Squat (4 x 4)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 12 DB RDL

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m run

20 single arm OH DB lunges (10R/10L)

20 wallballs (20/14#)

12 toes to bar

L1: 20/15+

L2: 35/25+

L3: 50/35+