Announcements

🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th

Saturday – 7am CF & 9FIT

Sunday – 7am CF & 9FIT

We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!

Come at 7am! OR use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!

CrossFit9 – CrossFit WOD

Skill

800m Run (Time)

Max Effort 800m Run

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G

Metcon

Metcon (AMRAP – Reps)

3 rounds of:

2 minute sprint on bike (cal)

2 minutes of sit-ups.

2 minutes of kb swings.

2 minutes of rest
All out for max reps