Wed

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

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Main WOD

Metcon (6 Rounds for time)

Every 5 min for 30 min

400m run

6 deadlifts 70% +

6 HSPU -strict if possible

Muscle-ups (Take 10 min and practice)

Competition WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

60 DUs

10 HSPU – strict if possible

Hang Power Clean (EMOM 12 x 1 rep @ 65%+)

Metcon (Weight)

Bench press x 10 heavy

Rest 1 min

Ring dips / bar x 10 weighted

Rest 2 min

3 sets

Accessory Work

Pull-ups (50 for time – strict)

Bulgarian Split Squats (3 x 8/leg @ BW tempo 31X1)