Beaverton Strength and Conditioning – CrossFit
Gymnastics
A: Metcon (8 Rounds for reps)
Gymnastics/Skills
8min Alt EMOM
Odd: 2 Rope Climbs
Even: 8 Dips
Rx+
legless
Ring Dips
B: Metcon (AMRAP – Rounds and Reps)
24min AMRAP w/ a partner
50 DL 135/95
40 Front squats 135/95
30 KB Swing 53/35
20 S2OH 135/95
10 Bar Muscle ups
*Both run 100m after completing each movement.
*may break up reps as desired.
Rx+
155/115
KB 70/53