Announcements

Yoga at CF9

Wednesdays at 6:45pm & Sundays at 10:45am

LABOR DAY HOURS – Monday 9/2

CF and 9FIT – 7:30am, 8:30am, 9:30am

Reserve under Special Events tab

CrossFit9 – CrossFit WOD

240831 (AMRAP – Rounds and Reps)

– RX –

With a partner, complete as many rounds as possible in 28 minutes of:

400m run

30-cal row

20 burpees over bar

10 power cleans (105/155 lb)

3/5 muscle ups

– INTERMEDIATE –

With a partner, complete as many rounds as possible in 21 minutes of:

20-cal row

16 burpees over the rower

8 power cleans (95/135 lb)

– BEGINNER –

With a partner, complete as many rounds as possible in 21 minutes of:

20-cal row

16 burpees

8 power cleans (45/65 lb)

Stretching (No Measure)

Accumulate:

:30 banded overhead external rotation stretch/side

:30 bent-arm banded tricep stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 21 minutes of:

30 unweighted step-ups (20/24 in)

20 burpees over a dumbbell

10 double-dumbbell power cleans (35/50 lb)

– Use two DBs.