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
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