Wed

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

Main WOD

Metcon (Time)

30 Ring dips

15 power snatch 115/75

20 Ring dips

10 power snatch 135/95

10 Ring dips

5 power snatch 155/105

Sub ring dips with bar dips or CGPU

Metcon (Calories)

10 sets of

30s row for cals

Rest 90s

Score is total cals

Competition WOD

Metcon (Time)

12-9-6 of

Squat snatches 165/115

Bench press 225/155

Metcon (Time)

Using the same weight as bench press, complete….

30 C/J (power or full)

For time

Categories: WOD

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