Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

Thanksgiving Day and Black Friday Hours

Thanksgiving:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run

Black Friday:

7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT

Reserve under “special events” tab

CrossFit9 – CrossFit WOD

Carry Complex

Metcon (Time)

3 rounds:

200m farmer carry

100m front rack carry

100m overhead carry (50/50)
L1: B/P

L2: G/Y

L3: R/G

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

4 db or kb snatches, right arm

4 db or kb snatches, left arm

12 medicine-ball cleans (20/14)

Rest 3 minutes

8 minute AMRAP

4 db or kb thrusters, right arm

4 db or kb thrusters, left arm

12 burpees
L1: 20/15/B/P

L2: 50/35; G/Y

L3: 70/50

Finisher (Checkmark)

20-15-10

GHD situps

Bicep curls