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
Back Squat (5 x 3 w/3s pause in bottom)
Metcon (Weight)
EMOM 12
1 clean
1 front squat
1 jerk
20 DUs
Metcon (No Measure)
In time left over
Pick a skill that needs help and work on it
I.E. – DUs – MUs – Pistols…..
Competition WOD
Front Squat (5 x 3 w/3s pause in bottom)
Metcon (Weight)
In 16 min
Complete “Elizabeth”
and then in time left over
establish a heavy 1 rep snatch