Beaverton Strength and Conditioning – CrossFit
A: Metcon (1 Rounds for reps)
10min EMOM
2 Rope Climbs 12′
Rx+
1- L sit climb 12′ from sitting
B: Metcon (3 Rounds for reps)
Intervals
4min AMRAP x 3
400m Run
21 KB Swings 53/35
Max Pullups in remaing time
Rest 2:00
Rx+
70/53
Max C2B
*Score = max pullups each round
Accessory Work
A: Metcon (No Measure)
5 sets of
1 arm ring row x 6/side
Rest 90s
1 arm DB bench x 6/side-heavy
Rest 90s
After 5 sets , rest 5 min, then
5 sets of
ring dip x 5 @ 31X1
Rest 90s between
Extra work
A: 5k Row (Time)
Max Effort 5k Row