Announcements

Memorial Day “Murph”

Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.

Tickets and info:

https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb

CrossFit9 – CrossFit WOD

Strength

Shoulder Press (5 x 5 )

Hip Accessory:

Cossack Squats

4 x 3 with 3 sec pause at the bottom

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Finisher (Checkmark)

800m Run