Beaverton Strength and Conditioning – CrossFit

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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

Categories: WOD

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