Tamalpais CrossFit WOD September 11 2026

GRIZZLY-“9/11 343 TRIBUTE”
9 ROUNDS FOR TIME
11 Lat Burpee Over Bar
3 Power Snatch 105/155 M80/115
4 Overhead Squats
3 Bar Muscle Ups

KODIAK-9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch 95/135 M75/105
4 Overhead Squats
3 Bar Muscle Ups or 6 Kipping Chest to Bar

POLAR-9 ROUNDS FOR TIME
11 Sprawls
3 Dumbbell Power Cleans (Mod)
4 Dumbbell Front Squats (Mod)
3 Jumping Pull-Ups

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…ON A 6:00 CLOCK
1:00 Couch Stretch-ea
2:00 Cobra to Prayer Stretch
2:00 Bottom of a Squat Hold (laying down, feet against the wall)

XTRAFIT-4 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8
-Rest 1:30 b/t Sets-