Announcements
EVENTS COMING UP!
10/1 – Fall Brawl – Beaverton CrossFit
– 9/29 Thursday – one evening class 4:30 to 6:00 PM
– 9/30 Friday – no 6:45 PM class
BCF Main – CrossFit
Main WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 @ 80-85% effort
200m run
20 Russian swings 53/35
15 Skater squats – option weighted
10 HSPU
Focus on breathing throughout workout and moving steady through ROM
You should feel like you are working moderately hard but not ever feel as if you Must stop
Metcon (Weight)
Every 90s for 15 min (10 sets)
1 clean
1 front squat
1 power jerk
1 split jerk
Competition WOD
Metcon (AMRAP – Reps)
EMOM 30 of
Min 1 – 5/4 wall walks
Min 2 – 2 power snatch 75-80%
Min 3 – 3-5 Bar MU
2k Row (Time)
Max Effort 2k Row