Announcements
EVENTS COMING UP!
9/3 – Saturday Bring a Friend!
9/18 – Hawaiian Trail Run – CrossFit Poipu
9/25 – Hooverball – Cedar Hills Park
10/1 – Fall Brawl – Beaverton CrossFit
Classes Canceled – Sunday, 9/4 and Monday, 9/5
BCF Main – CrossFit
Main WOD
Metcon (No Measure)
Take 10 min and work on HSPU / walk
10-12 alt pistols
Bear Complex (Build to a max in 3 sets)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
1 set is 7 reps through without letting go of bar
Metcon (3 Rounds for time)
300m row x 3 @ max effort
Rest 3-4 min b/t
Competition WOD
Metcon (Time)
50 thrusters 95/65
Rest 5 min
40 thrusters
Rest 4 min
30 thrusters
Rest 3 min
20 kip ring MU
Rest 2 min
10 strict MU
For time
Thank Hayley for this….and Sherwood15
Deadlift (10 x 3 @ 65-70% , rest 1 min b/t)
Accessory Work
Metcon (Weight)
1 arm DB bench press x 10
Rest 1 min
1 arm rope pull ups x 2-3/arm
Rest 1 min
3 sets