Announcements
EVENTS COMING UP!
10/1 – Fall Brawl – Beaverton CrossFit
– 9/29 Thursday – one evening class 4:30 to 6:00 PM
– 9/30 Friday – no 6:45 PM class
BCF Main – CrossFit
Main WOD
Deadlift (3 x 8 @ 60%)
Metcon (Time)
3 rounds for time of
25 KB swing 53/35
15 C2B pull ups
Competition WOD
1-Mile Run (Time)
Max Effort 1-Mile Run
Back Squat (5-3-1 ; 5-3-1 wave load)
Metcon (Time)
30 pull ups – BF
30 strict press 95/65
20 C2B
20 push press 135/95
10 bar MU
10 jerks add weight 185/135