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
Strength
Overhead Squat (4 x 10 )
Metcon (AMRAP – Reps)
3 x 4 Minute AMRAP
21 Cal Row
Then max rounds of:
7 Deadlifts
14 Sit-Ups
Score = Reps not including Cal Row
L1: 95/65
L2: 185/125
L3: 225/135