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

Metcon

Metcon (Time)

In teams of two,

10 Rounds for Time

20 Back squats

20 DB Snatch

400m Run (200m each)
L1: 45/35; 15/10

L2: 95/65; 35/25

L3: 135/95; 50/35

Split reps evenly and alternate with partner:

Partner A 10 Back Squats

Partner B 10 Back Squats

Partner A 10 DB Snatch

Partner B 10 DB Snatch

Partner A 200m Run

Partner B 200m Run

Extra Accessory

Accessory (Checkmark)

Banded lateral kick

3 x 10/side

Rest 30-60 seconds between sets
Goal: Ankle + knee balance

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