Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
In teams of two,
30 minute AMRAP
10 power cleans
50 air squats
200m run
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
Back Squat (- RX –
For load:
3-3-3-3-3-3-3
Back squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For load:
5-5-5-5-5-5-5
Back squat
– MASTERS 55+ –
Same as Rx’d)
Stretching (Checkmark)
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
– AT-HOME – (Checkmark)
EMOM 21:
Min. 1 | 6-12 dumbbell reverse lunges
Min. 2 | 6-12 dumbbell pause squats
Min. 3 | 6-12 dumbbell good mornings
– Use 1 or 2 dumbbells.
– Use a loading that allows for unbroken sets and sound technique.
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
EMOM (Checkmark)
14 minute EMOM
Odd: 3 Back squats
Even: 5 strict dips
Dips – bar dips or ring dips
L1: 95/65; toe spot dips
L2: 185/125; 5 dips
L3: 225/155; 3 ring muscle ups
Metcon
241102 (Time)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
15 cal row
200m farmer carry
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
EMOM (Checkmark)
14 minute EMOM
Odd: 3 Back squats
Even: 5 strict dips
Dips – bar dips or ring dips
L1: 95/65; toe spot dips
L2: 185/125; 5 dips
L3: 225/155; 3-5 ring muscle ups
Metcon
241102 (Time)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
15 cal row
100m kb front rack carry
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
EMOM (Checkmark)
14 minute EMOM
Odd: 3 Back squats
Even: 5 strict dips
Dips – bar dips or ring dips
L1: 95/65; toe spot dips
L2: 185/125; 5 dips
L3: 225/155; 3-5 ring muscle ups
Metcon
241102 (Time)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
15 cal row
100m kb front rack carry
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
EMOM (Checkmark)
14 minute EMOM
Odd: 3 Back squats
Even: 5 strict dips
Dips – bar dips or ring dips
L1: 95/65; toe spot dips
L2: 185/125; 5 dips
L3: 225/155; 3-5 ring muscle ups
Metcon
241102 (Time)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
15 cal row
100m kb front rack carry
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
EMOM (Checkmark)
14 minute EMOM
Odd: 3 Back squats
Even: 5 strict dips
Dips – bar dips or ring dips
L1: 95/65; toe spot dips
L2: 185/125; 5 dips
L3: 225/155; 3-5 ring muscle ups
Metcon
241102 (Time)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
15 cal row
100m kb front rack carry
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
EMOM (Checkmark)
14 minute EMOM
Odd: 3 Back squats
Even: 5 strict dips
Dips – bar dips or ring dips
L1: 95/65; toe spot dips
L2: 185/125; 5 dips
L3: 225/155; 3-5 ring muscle ups
Metcon
241102 (Time)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
15 cal row
100m kb front rack carry
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
EMOM (Checkmark)
14 minute EMOM
Odd: 3 Back squats
Even: 5 strict dips
Dips – bar dips or ring dips
L1: 95/65; toe spot dips
L2: 185/125; 5 dips
L3: 225/155; 3-5 ring muscle ups
Metcon
241102 (Time)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
15 cal row
100m kb front rack carry
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
EMOM (Checkmark)
14 minute EMOM
Odd: 3 Back squats
Even: 5 strict dips
Dips – bar dips or ring dips
L1: 95/65; toe spot dips
L2: 185/125; 5 dips
L3: 225/155; 3-5 ring muscle ups
Metcon
241102 (Time)
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
15 cal row
100m kb front rack carry