Beaverton Strength and Conditioning – CrossFit
A: July Monthly Challenge (AMRAP – Reps)
1 min max cal row
1 min max rep HSPU
Score is combined cals + reps
B: Banded Russian KB Swing (4×6 (Explosive))
Use red or blue band under feet and grab KB and band together to perform Russian Swing
C: Deadlift (4×6 @ 41×1)
Begin sets around 40%-%50. and build.
D: Metcon (Time)
3 Rounds for time
Run: 400
Alternating KBSN: 10 (#53/#35)
Goblet Squat: 20
Competition WOD
A: Metcon (Time)
For time, as MMM then FFF trios:
125 chest-to-bar pull-ups w/ teammate in hang
100 toes-to-bars w/ teammate in hang
100 dumbbell overhead squats
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Order: MMM, FFF
Time cap: 20 minutes