Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Strength

Every 3 Minute on the Minute (AMRAP – Reps)

E3MOM for 12minutes

12 DB Bench Press

6-12 Ring Rows

(total of 4 rounds)
L1: 20/15+

L2: 35/25+; Feet Elevated Ring Rows (on box)

L3: 55/40+; Weighted Feet Elevated Ring Rows

Score = # ring rows

Metcon

Metcon (Time)

5 rounds for time

20/16 Cal row

15 Thrusters

10 Burpee over bar
TC: 16 minutes

L1: 45/35

L2: 75/55

L3: 95/65

Extra Accessory

Upper Accessory (Checkmark)

Lying DB external rotation

3 x 12/side

Rest 30 seconds between sets

No rest between sides

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