Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Amanda Prep

Skill (Checkmark)

A) 8 Minute Snatch EMOM

Snatch high pulls

Muscle Snatch

Squat Snatch or Power + OHS

Rest

Rest 2-3 Minute Between EMOMs

B) 8 Minute Ring Muscle Up EMOM

Ring swings

Jumping dips or jumping RMU

Ring muscle ups or low ring transitions

Rest
Work for :30-:40 per minute, or to tolerance for practice reps

Goal: Effectively practice and ready to scale “Amanda”

Metcon

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb