Beaverton Strength and Conditioning – CrossFit


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


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

Categories: WOD

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