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