Announcements
Memorial Day “Murph”
Open to all with a minimumdonation of $25 per person. Guests highly encouraged. We will have options for all fitness levels.
- 8:00 AM – Doors open, check-in begins
- 8:30 AM – Program begins
- 10:00 AM – Time cap
- Immediately following Hero WOD: Memorial Day BBQ atBayboro Brewing Co (walking distance from CF9). Your wrist band will get you your first drink.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of two,
30 Minute AMRAP
800m Row or Ski
40 KB swings
40 V-ups
40 DB Snatch
L1: B/P;Sit-Ups or Tuck-Ups
L2: G/Y
L3: R/G