Announcements
Memorial Day “Murph”
Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.
Tickets and info:
https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb
CrossFit9 – CrossFit WOD
Strength
Shoulder Press (5 x 5 )
Hip Accessory:
Cossack Squats
4 x 3 with 3 sec pause at the bottom
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Finisher (Checkmark)
800m Run