Beaverton Strength and Conditioning – CrossFit
A: Mr. Joshua (Time)
5 Rounds for time of:
400m Run
30 GHD Sit-ups
15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
B: Overhead Press (4×3 @85-90%)
Overhead Press
Extra work
A: Metcon (Time)
20 sets of
10 cal AB
10 wall ball 25/16
3 MU
Focus on breathing and moving steady
This is a aerobic / endurance session, not a “for time” session….80-85%
Go UB on WB and MU- rest bt moves