Announcements
EVENTS COMING UP!
9/18 – Hawaiian Trail Run – CrossFit Poipu
9/25 – Hooverball – Cedar Hills Park
10/1 – Fall Brawl – Beaverton CrossFit
BCF Main – CrossFit
Main WOD
Metcon (Time)
20 min cap
400m run
15 ring MU
400m run
12 bar MU
400m run
9 rope climbs 15/12′
Courtesy Monster Mash
Metcon (Time)
20 min cap
With a partner
Perform the following
100 bench press 165/115
100 burpees
100 cal row
Start in any spot, but your team must finish all 100 reps before moving to next movement
Competition WOD
Metcon (Time)
30 wall ball 20/14
15 squat clean thruster 135/95
20 wall ball
10 squat clean thrusters 155/105
10 wall ball
5 squat clean thrusters 185/135
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Accessory Work
Metcon (Weight)
1 arm DB bench x 10/arm
Rest 1 min
1 arm DB row x 10/arm
Rest 2 min
AHAP both sets
3 sets