CrossFit WOD – Fri, Jun 23

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Announcements

PrideWOD This Saturday!

3 class times (Crossfit & 9FIT combined):

  • 7:30am
  • 8:30am
  • 9:30am

Event Details: https://fb.me/e/4hIV8Pb3h

The event is free and open to the public, but we highly suggest directing donations to Metro Inclusive Health: cf9.co/Metro

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (Weight)

10 Minute EMOM

1 Clean

+1 Hang Clean
Build to a heavy set over the EMOM

Metcon

Metcon (Time)

10 Rounds For Time

5 Back Squats

5 Strict Handstand Push-Ups

6/5 Cal Echo bike
L1: 45/35; 2 Wall Walks; Box Pike

L2: 115/85

L3: 155/105