Announcements
April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!
No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Strength
Back Squat (Establish a 20 rep max
Complete at least 3 working sets (3 x 20), but no more than 4 working sets)
Goal: bodyweight +
You should push heavy enough to need 3-5 min rest between sets
*reference weight and volume for “Manion” this coming Saturday 4/27 @ 9:30am
Metcon
Metcon (Checkmark)
On a 20-minute clock:
For time:
1 mile run or 2k row
Then in remaining time,
Build to a 5 rep max bench press.
Each is scored individually – Score your results below for each individual category that you completed
1-Mile Run (Time)
Max Effort 1-Mile Run
Score your mile time here
2k Row (Time)
Max Effort 2k Row
Score your 2k row time here
Bench Press (5 rep max)
Score your bench press weight here