Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Weightlifting

Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 @ 70-80%)

Metcon

Metcon (Time)

For Time:

1 mile run

30 clean and jerks

30 handstand push-ups

1k row

For Individual Scoring

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

1-Mile Run (Time)

Max Effort 1-Mile Run