Announcements
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 – Special Events
Strength
Superset bench press and bent over row
Work in teams – share barbells accordingly
DBs are option as well
Bench Press (5 x 8 )
Bent Over Row
Metcon
Metcon (Time)
For time:
500m row
2 rounds of:
15 toes-to-bars
15 box jumps
500m ski
2 rounds of:
15 toes-to-bars
15 box jumps
Cash out: 1000m bike or 50/40 cal echo
Cardio can be completed in any order
L1: sit-ups/tuck-ups/v-ups
L3: 30/24 inch box