Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Strength

EMOM (Checkmark)

14 minute EMOM

Odd: 3 Back squats

Even: 5 strict dips
Dips – bar dips or ring dips

L1: 95/65; toe spot dips

L2: 185/125; 5 dips

L3: 225/155; 3-5 ring muscle ups

Metcon

241102 (Time)

3 rounds for time:

15 push presses (95/135 lb)

15 toes-to-bars

15 cal row

100m kb front rack carry