Announcements

Memorial Day “Murph”

Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.

Tickets and info:

https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb

CrossFit9 – CrossFit WOD

Endurance

Endurance (Checkmark)

2 x 800m Run

Rest 3 minutes between
Score = Fastest time

L1: 3 x 400m with 2 min rest between

800m Run (Time)

Max Effort 800m Run
Record 800m time here

Metcon (Time)

21*18*15*9*6*

Hang Cleans

Cal Ski or Echo Bike

*35Double Unders
L1: 45/35: Single under

L2: 75/55

L3: 95/65

Extra Accessory

Core (Checkmark)

3 sets

30 Sec Copenhagen Plank per side

5 Strict Toes to Bar (straight legs and legs together tight)

Rest as needed between rounds