Beaverton Strength and Conditioning – CrossFit
Main WOD
A: October monthly challenge (Time)
200m OH double KB carry
For time
53/35
B: Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
MODs:
Partitioned Versions
5/5/5/5 x 20 rounds
or 10/10/10/10 x 10 Rounds
*Time CAP est. by coach
MyZone: Yellow
Accessory Work
A: Metcon (No Measure)
3-4 sets of
1/2 kneel KB crossovers x 8/side
1 leg KB RDL x 8 – heavy and controlled
100m 2 KB front rack carry – heavy
Extra work
A: Metcon (Time)
1000-900-800…..100m row
12-15 TTB UB after each set