Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

Skill Work

A: Skills practice Bar Muscle Up (3-5 reps x 3 sets)

Bar Muscle Up

Master each step before moving on.

1) Small Kip

2) Kip with straight arms, pull with lats,

shoulders behind bar

3) Kip + Hip to bar

4) Transitions

5) Hip to bar + Fast sit up/transition

B: Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

3 Rope Climb 15’/12′

12 Pull up

24 Lunge (Alt)

30 Cals on Bike

Rx+ w/ vest 20/15

assault Bike

Comp – legless rope climbs

Strict pull ups

Lunges w/KB 35/26

Categories: WOD

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