Announcements
9’er Beach Day!
Join us at St. Pete Beach for fun in the sun on Sunday, April 16. Find all the details here.
NEW CLASS TIME
Our April schedule brings the return of our Wednesday 6:30 PM CrossFit WOD! Details here.
CrossFit9 – CrossFit WOD
Strength
Pause Back Squat (10 x 2 @ heavier than last week
30-60 seconds rest
Option: Low bar)
Hold at bottom for 2-3 seconds before ascending.
TC: 15 minutes
Metcon
Metcon (Time)
5 rounds for time:
7 hang power snatch
14 overhead squat
21 crossover singles
TC: 12 minutes
Score: Time
Scaling Options
L1: 45/35; single unders
L2: 75/55
L3: 95/65
Extra Accessory
Post chain (Checkmark)
Reverse Chinese Plank
3 x 60 seconds