Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Metcon (No Measure)
Movement Activation:
3 rounds
10 Kip Swings
10 Power Jumps w/ rope
4 Turkish get ups (Alt)
light/mod weight
Main WOD
B: Metcon (Time)
4 Rounds for time:
5 Muscle ups
30 DU
10 Alt. 1-Arm KB Snatch 53/35
100m Run
Competition WOD
A: Metcon (Calories)
Death by bike
2-4-6….cals on the minute until fail
B: Metcon (Calories)
After 5 min rest from A
Death by row
2-4-6….cals on the min until fail
C: Metcon (Time)
4 rounds for time of
5 MU UB
50 DUs
10 alt KB snatch 70/53
200m run
Accessory Work
A: Metcon (No Measure)
3 sets of
20 face pulls banded
15 GHRs
45s weighted plank