Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg