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
Strength
1¼ Back Squat (4 x 8-12)
https://www.catalystathletics.com/exercise/168/1-14-Squat/
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
30 Abmat Sit-ups
20 Shoulder to overhead
10 Hang power snatch
L1: 45/35
L2: 75/55
L3: 95/65