Beaverton Strength and Conditioning – CrossFit
Gymnastics
A: Metcon (No Measure)
Gymnastic/Skills practice
5min
Rope Climb technique
*J-Hook
*Spanish Wrap
*Other
B: Metcon (1 Rounds for reps)
10min EMOM
2 Rope Climbs 12′
Rx+
1 Legless + 1 regular 15′
B: Metcon (1 Rounds for reps)
10min EMOM
2 Rope Climbs 12′
Rx+
1 Legless + 1 regular 15′
C: Metcon (6 Rounds for reps)
2:00 on / 2:00 off x 3
15 HSPU
12 Alt DB Snatch 50/35
AMRAP Cals on Rower
Rx+
DB 70/50
Score = Reps on Rower
2:00 on / 2:00 off x 3
14 1-Arm OH KB Lunge 53/35 (Switch arms @7reps)
12 Pullups
AMRAP Cals on Bike
Rx+
KB 70/53
C2B
Score = Reps on Bike