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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

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Snatch complex 2 (Build up to 70%)

1 hang power snatch

1 OH squat

1 Full snatch
Focus is speed and good recieving

Snatch EMOM (Start at 70% and build )

12 min EMOM of 2 heavy-ish snatches

Overhead Squat (From a rack , build to a 3 rep)