CrossFit WOD – Wed, May 10

Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (EMOM 6minutes
3 Back Squats @70%
)

Score: Weight

Alternate Approach

EMOM 6

2 rep @ moderate, Tempo

3 down,1 pause at bottom,Fast up,1 pause at top

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

16 Kettlebell Swings

12 D-Ball over shoulder

8 Handstand Push-Up

6/5 CalEcho Bike
L1: B/P; Push-up orPike HSPU

L2: G/Y;

L3: R/G; Wall Facing HSPU

Extra Accessory

Core (Checkmark)

GHD Sit-Ups

L1:3 x 10 partial reps

L2:2 x 20 full reps

L3:50 reps unbroken