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
September Monthly Challenge (Time)
800 meter run
10 C/J @ 155/105
Deadlift box jump (Time)
21-15 9 of
Dead lift 275/205
Box jump 30/24
Competition WOD
September Monthly Challenge (Time)
800 meter run
10 C/J @ 155/105
Power snatch + OH squat (Every 90s for 15 min)
Start at 70% of max power snatch , hold bottom receiving position for 3 s
MU / snatch ladder (AMRAP – Reps)
2 MU
2 snatch 135/95
Add 1 rep per round
AMRAP 10
Accessory Work
Metcon (Weight)
4 sets of
5 strict chin ups weighted AHAP
Rest 1 min
10 Pendlay rows @ 80% of clean
Rest 1 min
10 steps walking OH lunge
135/95
Rest 2 min