Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

12 Minute EMOM

1) 6 strict pull-ups

2) 5R/5L KB strict z-press (Y/B +)

3) 30 sec hollow hold

Metcon

Metcon (Time)

For time:

5-10-15-20-25

Echo bike calories

DB hang snatches, left-arm (35/25)

DB hang snatches, right-arm (35/25)

Lateral burpees over db