Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Metcon (Time)
In teams of two,
For time:
3 rounds:
20 shoulder to overhead (105/155 lb)
10 burpees over the barbell
200m sprint
Straight into…
3 rounds:
20 front squats (105/155 lb)
10 burpees over the barbell
200m sprint
Straight into…
3 rounds:
20 cleans (105/155 lb)
10 burpees over the barbell
200m sprint
L1: 45/35
L2: 135/95
L3: 165/115+