Beaverton Strength and Conditioning – CrossFit
Main WOD
A: August Monthly Challenge (Time)
Max dead bar hang
B: Metcon (10 Rounds for reps)
10min EMOM
10 Toes to bar
Rx+
12 Toes to bar
*Use whatever progression allows you to get 8-12 reps
Skills / Gymnastics
1) Kip Swing
2) Kip Swing + Straight arm lat pull
3) Knees to waist
4) Knees to Chest
5) Knees to Elbow
C: Metcon (Time)
For Time:
120 Air Squats
20 Muscle Ups
80 Goblet Squats – 35/26
15 Muscle Ups
40 OH Squats – 45/35
10 Muscle Ups
MyZone: Yellow/red