Announcements
Bring A Friend!
May 4th
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30
May 5th
Downward Dog Yoga – 9:15
Have your friends use this link to sign up!
https://bit.ly/2t2h9Ok
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 10
1 Turkish Get up
*Slow and controlled movement
*Alternate sides each round
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20 Cals on Bike
20 Cal Row
20 Single/Double Unders
10 Empty BB Front Squats
*Every 5 minutes (Including 0:00) 10 mini Band Pause squats (2 sec).