Announcements
April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!
No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (3 x 3 at 70-80%
3 x 2 at 80-90%
3 x 1 at 90%+)
Metcon
Metcon (Calories)
5 x 2:30 rounds:
10 hang power snatch (95/65)
30 double unders
Max calories Row remaining time.
Rest 1:30 between rounds
(20 min total)