Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Barbell Superset

Bench Press (4 x 8-12)

Bent Over Row (4 x 8-12)

Barbell superset with bench press

Metcon

Metcon (Time)

3 rounds for time of:

50 weighted sit-ups

50-ft db front-rack walking lunge

50 db snatch (25/25)

1000m bike erg