Announcements

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

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Strength

Strength (5 Rounds for weight)

5 sets of the complex for load:

3 front squats

+ 1 jerk

Metcon

Endurance (Time)

10 sets for time:

300-meter row

– Rest 1:00 between sets.
20-30 min

– Score your slowest round.

– Keep each interval under 1:20.

– Maintain the same pace across all intervals.

– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.

– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.

– Row modifications: 300-m run, 700-m bike

Finisher Accessory (Checkmark)

Not for time:

30-20-10

GHD sit-ups

Glute bridge (weighted with dbs)