Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Metcon

Metcon (Checkmark)

4 Rounds:

250m Ski (faster each round)

20 V-Ups

100m D-Ball Carry @ mod-heavy

1 minute rest

Strength

Deadlift (2 x 5
2 x
2 x 2
3 x 1)

Every set should be heavier than the previous. Build toward a 1 rep max

Cooldown

Cooldown (No Measure)

3 Rounds:

5 Cat cow w/ breathing

20 sec pigeon hold per side

5 Jefferson curls (weight optional)