Beaverton Strength and Conditioning – CrossFit
Main WOD
Skill Work
A: Metcon (No Measure)
Bar Muscle Up (8-10 minutes):
1) Jump Into Hollow then arch.
2) Lean back to hollow and pull down on bar using lats.
3) Bring Hips to Bar.
4) Transitions (can be performed using box)
5) Put it all together.
*Advanced athletes, tighten up form.
*Perform Bar Muscle up w/ no chicken wing by keeping tension (arms straight for longer).
*String quality reps together.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
4 Pullups
4 DB Push Press 35’s/25’s
8 Pushups
8 DB Bent over Rows
12 Air Squats
12 MB Sit-ups 20/14
Rx+
50’s/35’s
Vest 20/14
Extra work
A: Metcon (AMRAP – Rounds)
5 sets each for time of
20/15 cal AB
Every 3 min