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 (No Measure)
Take 10 min and warm up
HSPU and cleans
Metcon (Time)
5 rounds for time of
400m run
10 HSPU
5 cleans 185/135
Rx+ – Strict HSPU
Clean – 205/155
30 min cap
Competition WOD
Power Snatch (Build to a max set of)
Perform 1 power snatch followed by 3 snatch balance
Metcon (Time)
For time
100 pull ups
80 alt pistols
60 TTB
40 deadlifts 255/205
20 power snatch 165/115
Load bar with 45/15/45 men
35/5/45 ladies