Announcements

Memorial Day “Murph”

Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.

Tickets and info:

https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb

CrossFit9 – CrossFit WOD

Metcon

Strength (Checkmark)

4 Sets For Quality:

4 Sumo Deadlifts with 5 sec negative each rep and fast up

4/4 High Box Step Up

Bottom of Squat hold with plate x 30 sec

rest 2 minutes between sets

TC: 18 minutes

Metcon (4 Rounds for time)

4 Rounds:

15 Overhead Squats

15 Box Jump Overs

200m Run
L1: 45/35

L2: 75/55

L3: 95/65