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
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