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.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

For Quality (No Measure)

3 Rounds:

6-10 DB External Rotation per side

5 slow squats with plate or bar

30 sec bottom squat hold w/ plate or bar

Metcon

Perform in any order

TC: 30 minutes

Back Squat (Time)

50 Reps
L1: 45/35

L2: 135/95

L3: 185/125

400 M Sled Pull (Time)

Max Effort 400 M Sled Pull (Bodyweight)

2k Row (Time)

Max Effort 2k Row