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

Snatch (5 x 3)

Weighted Pull-ups (5 x 3 weighted pull-ups

)

– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.

– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.

– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
L1: 5 rounds

L2: 7 rounds

L3: 10 rounds