Sat

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: Bench Press (2 – 3 – 4 – 5 – 4 – 3 – 2 )

*Start @ Moderate

B: Metcon (Time)

2 Rounds for time:

5 Rope Climbs

10 Bar Muscle ups

20 Pistols

30 HSPU

40m Farmer’s Carry (70’s/53’s)

500m Run

60 Wall Ball (20/14)

Rx+ w/ 20/14 Vest

WB (25/20)
MOD’s for bring a friend:

Rope reaches from seated position

Ring Rows

Air squats

Seated DB Press

Categories: WOD

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