Beaverton Strength and Conditioning – CrossFit
A: Metcon (No Measure)
3 rounds for activation:
8 BB Goodmornings
8/side Shoulder taps from plank
8 alternating jump lunges
B1: Metcon (AMRAP – Rounds and Reps)
With a partner:
*P1 performs one round then P2 performs a round
12min AMRAP
Buy In: 400m Run (Both)
7 DL 275/195
15/12 Cals on Bike
Rx+
DL 315/205
15/12 Cals on Assault Bike
MyZone: Yellow (mid/high) / Red
Score = total rounds combined
B2: Metcon (AMRAP – Rounds and Reps)
With a partner:
*P1 performs one round then P2 performs a round
12min AMRAP
Buy In: 400m Run (Both)
10 HSPU
15/12 Cals on Row
Rx+
HSPU w/ 4″ deficit (45’s)
MyZone: Yellow (mid/high) / Red
Score = total rounds combined