Announcements
Schedule Change 11/4 + 11/5
CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.
Weekend Schedule:
Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach
CrossFit9 – CrossFit WOD
Strength
Barbell Hip Thrusts (6 x 6-8)
Bar Muscle-ups (15-20 Minutes of practice and progressions)
Score = max unbroken set
Do not have to attempt, but this can be a benchmark if you want it to be
Metcon
Metcon (Time)
4 Rounds for time
2-way Sled Push – 3 plates
50 Air Squats
2 Bar Muscle-Ups
L3: 5 plates; 100 squats; 5 BMU