Announcements

New 9’er events are dropping shortly!Join our members-only Community Facebook Groupto stay in the know.

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

A. In Teams of 2…

20 minute AMRAP:

30 echo bike

30 power clean

30 calorie echo bike

30 front squat

30 calorie echo bike

30 push jerk

L1: 45/35

L2: 115/85

L3: 135/95

B.

1 mile (1600m) run

20 wall walks

Partition however you like

4 rounds:

400 run

5 wall walk