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

Gymnastics Strength

“Murph Prep”

For Quality (Time)

10-9-8-7-6-5-4-3-2-1:

1) Strict handstand push-ups OR pike push-ups OR pushup negatives (3 sec down)

2) Strict chin-ups OR chin up negative OR rack chin ups

Metcon

Metcon (Time)

3 rounds for time:

50 sit-ups (variations)

30 deadlifts (135/95)
Variations:

30-50 toes to bar

30-50 GHD sit ups

v-ups

weighted sit-ups