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
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