Announcements

PrideWOD This Saturday!

3 class times (Crossfit & 9FIT combined):

• 7:30am
• 8:30am
• 9:30am

Event Details: https://fb.me/e/4hIV8Pb3h

CrossFit9 – CrossFit WOD

Gymnastics Strength

Pull-ups (Strict Pull-Ups
5 x 5)

L1: 5 x 3 Toe Spot with 3 sec pause at top and 3 sec negative

L2: 5 x 5 bodyweight

L3: 5 x 5 weighted pull-ups

Metcon

Metcon (Time)

4 rounds for time

500m Row

400m Run

10 Bench press

10 D-Ball Over Shoulder (5/5)
TC: 25 min

L1: Row 300m; Run 200m; 45/35 bench press

L2: 135/95 60/50+

L3: 185/125; 70/60+