Fri

Announcements

3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Push Press (5×3)

Build each set

B: Metcon (5 Rounds for time)

For 15 minutes

Every 3 minutes perform:

6 Burpee box jump over 24/20

10 Overhead Squat 115/75

12 Pull-ups

Rx+

OHS 135/95

C2B (unbroken)

*Score = each round for time

Categories: WOD

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