New Years Day

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

A: Metcon (Calories)

As a team of 3-5

5 sets each of 20s sprint on Airdyne

10s transitions

Score is total cals

B: Metcon (Weight)

In 15 min establish a 1 RM Back squat

Teams of 3-5

Score is total weight

C: Metcon (Weight)

IN 15 min establish a 1 RM weighted pull up

Teams of 3-5

Score is total weight

D: Metcon (AMRAP – Reps)

As a team of 3-5

Max rep HSPU in 20s

10s transition

5 sets each

Score is total reps

Categories: WOD

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