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

Weightlifting

Snatch (3 x 3 at 70-80%

3 x 2 at 80-90%

3 x 1 at 90%+)

Metcon

Metcon (Calories)

5 x 2:30 rounds:

10 hang power snatch (95/65)

30 double unders

Max calories Row remaining time.

Rest 1:30 between rounds

(20 min total)