Beaverton Strength and Conditioning – CrossFit
B: November Challenge (Time)
2k row for time
A: Metcon (8 Rounds for reps)
Alternating Tabata
8 Rounds (4minutes)
:20 on :10 off
T2B
Supermans
*Alternate between both movements for max reps each
C: Metcon (Time)
4 Rounds for time:
200m Run
14 1-Arm DB S2OH (7 / side) 50/35
Extra work
A: Metcon (Time)
Working at 75%
800m treadmill
75 wall ball
50 Russian swings – 70/53
25 HSPU
10 ring MU
25 HSPU
50 Russian swings
75 wall ball
800m run
B: Clean / Jerk complex (Build over sets)
Every 2 min for 20 min
1 power clean
1 front squat
1 hang clean
1 power jerk
1 split jerk
Start at 50% max and build over sets by 5%+-