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+