Beaverton Strength and Conditioning – CrossFit
A: Metcon (10 Rounds for reps)
10min EMOM
5 dip + 5 pullup (Strict)
Rx+ – Ring dips
Weighted pull up @ 15#
If you cannot do a FULL ROM dip , then do a CGPU
B: Metcon (AMRAP – Rounds and Reps)
8min AMRAP w/ partner
10 Russian KB Swing 70/53
2 Rope Climbs 12′
*P1 completes a round then P2
goes.
C: Metcon (AMRAP – Rounds and Reps)
8min AMRAP w/ partner
15 D-Ball over shoulder 100/70 (Alt partner ea. rep)
15 Sit-up (Both athletes perform 15 sit ups)