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
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Competition WOD
Toes-To-Bar (Clusters 3.3.3.3 x 3)
Start with a rep scheme you know you can do
Add from there
Rest 10s b/t clusters
Rest 3 min b/t sets
Accessory Work
Metcon (Weight)
Bench press x 8 AHAP
Rest 1 min
BSS x 8/leg 35/20
Rest 2 min
3 sets