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
Metcon (No Measure)
Take 10 min and work on the following
HS walk / hold on floor / hold on wall
Tall box jumps x 3 reps
Start at 30/24 and build from there
Split Jerk (Build to a 3 rep in 15 min from rack)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
200m run
6 HSPU – strict
3 cleans @ 70%
Competition WOD
Metcon (No Measure)
3 sets not for time of
12 alt pistols / leg
2-6 MU
60-100 DUs
Metcon (Time)
For time
800m run
30 HSPU
30 TTB
30 deadlifts 255/185
800m run