Announcements

9’er Beach Day!

Join us at St. Pete Beach for fun in the sun on Sunday, April 16. Find all the details here.

CrossFit9 – CrossFit WOD

Strength

Hypertrophy (Weight)

5 sets:

8 DB Bench Press @ Heavy (RPE 8+)

8 HSPU lock outs
TC: 15 min

Score: Weight on DBs

Scaling Options

L1: 8 Seated DB Presses

L2: as written

L3: 8 Incline DB bench press @ heavy

16 HSPU lock outs

()

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 minutes:

16/13 calorie row

8 toes to bar

16 DB cleans*
Score: Rounds & Reps

*Share DBs

Scaling Options

L1: 20/15+; hanging knee raise

L2; 35/25+

L3; 50/35+ or KBs; 16 toes to bar per round

Extra Accessory

Core (Checkmark)

Pike pulls, Feet on Rower

3 x 15

slow and controlled

()