Announcements

CF9 will be closed Sat/Sun November 4/5th due to hosting The Gymnastics Course

We will have community workouts in the park!

CrossFit9 – CrossFit WOD

Strength

Front Rack Step Up (Weight)

3 x 8

extra set on weak side

Metcon

Metcon (Checkmark)

15 Minute AMRAP

2, 4, 6, 8, 10, …

Burpees

Kettlebell Swings

Handstand Push-ups

Reps increase by 2 each round

Extra Accessory

Post Chain (Checkmark)

Seated Good morning

3 x 8 @RPE 8/10

Rest as needed between sets

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