Announcements
April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!
No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Gymnastics Strength
“Murph Prep”
For Quality (Time)
10-9-8-7-6-5-4-3-2-1:
1) Strict handstand push-ups OR pike push-ups OR pushup negatives (3 sec down)
2) Strict chin-ups OR chin up negative OR rack chin ups
Metcon
Metcon (Time)
3 rounds for time:
50 sit-ups (variations)
30 deadlifts (135/95)
Variations:
30-50 toes to bar
30-50 GHD sit ups
v-ups
weighted sit-ups