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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

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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

Categories: WOD

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