Tues

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

View Public Whiteboard

Kids Break

Main WOD

Metcon (No Measure)

3 rounds not for time

10 bottoms up KB press – light

30s plank hold

Metcon (Time)

21-15-9 of

Push press 135/95

Alt lunges in back rack

Burpees

Take bar from ground

Squat clean will count as 1st rep

Rx+ – 155/105

Metcon (No Measure)

Take 10 min and work on low ring transitions / MUs

Competition WOD

Metcon (No Measure)

3 sets not for time of

6-8 HSPU – strict as possible

8-10 TTB

10-12 alt pistols

Metcon (Time)

1000m row

100 DUs

80 wallball

60 KB swing 70/53

40 alt pistols

20 MU ring or strict C2B

For time

Deadlift (5 x 3, build from 70%)

Accessory Work

Metcon (No Measure)

30 GHD sit up

Rest 1 min

60s pike stretch w/weight

https://www.youtube.com/watch?v=vN2Ko9Z_qrg

Rest 2 min

3 sets

Categories: WOD

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