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
Superset
Superset (Checkmark)
4 Rounds:
10 DB Bent over row
15-25 Push-ups
rest 90 sec between sets
Metcon
Metcon (Time)
4 Rounds for time:
2 Rope climbs
15 Toes to bar
12/10 Cal echo bike
L1: 4 Ground to standing reps; straight leg raise
L3: Legless climbs