Announcements
Memorial Day “Murph”
Open to all with a minimumdonation of $25 per person. Guests highly encouraged. We will have options for all fitness levels.
- 8:00 AM – Doors open, check-in begins
- 8:30 AM – Program begins
- 10:00 AM – Time cap
- Immediately following Hero WOD: Memorial Day BBQ atBayboro Brewing Co (walking distance from CF9). Your wrist band will get you your first drink.
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean Thruster (10 Minute EMOM
1 Squat Clean Thruster)
Increase weight every 1-2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
1000m Bike Erg
10 Front Squats
5 Wall walks
200m Farmer’s Carry
L1: B/P; 45/35
L2: G/Y; 105/75
L3: R/G; 155/105