Announcements

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Strength

Superset bench press and bent over row

Work in teams – share barbells accordingly

DBs are option as well

Bench Press (5 x 8 )

Bent Over Row

Metcon

Metcon (Time)

For time:

500m row

2 rounds of:

15 toes-to-bars

15 box jumps

500m ski

2 rounds of:

15 toes-to-bars

15 box jumps

Cash out: 1000m bike or 50/40 cal echo
Cardio can be completed in any order

L1: sit-ups/tuck-ups/v-ups

L3: 30/24 inch box