Mon

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

View Public Whiteboard

Main WOD

Front Squat (5-3-1 , AHAP w/3s pause )

Back Squat (1 x 20 AHAP (10 min cap))

Metcon (Time)

50 DUs

30 pull ups

10 snatches 155/105

30 pull ups

50 DUs

Competition WOD

Metcon (AMRAP – Rounds)

EMOM 10

12 wall ball

1 clean @ 75%+

Snatch (Reps as follows)

5 x 60% ; 4 x 70% ; 3 x 75%

2 x 80% ; 2 x 85%

Metcon (3 Rounds for time)

15/12 cal AB

5 power clean 165/115

5 box jumps 32/26

3 sets

Rest 4 min b/t sets

Categories: WOD

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