Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
Mike’s Birthday
3 Rounds (with a partner):
5 ring MU
30 cal bike (partner holds a plank)
19 full cleans 115/75
67 alt. WB 20/14
RX+:
Strict ring MU
Assault Bike
Cleans 135/95
WB 30/20
**CAP 25 min
B: Metcon (Time)
For Time:
52 T2B
**CAP 8 min
Extra work
A: Metcon (Weight)
With a partner
5 alternating rounds each
3 weighted pull up
5 strict pull up
7 kipping pull up
All sets must be UB
Accessory Work
A: Metcon (AMRAP – Rounds)
10-1
Bench
BB curl
DL
Start light and build over sets to heavy singles