Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

Mike’s Birthday

3 Rounds (with a partner):

5 ring MU

30 cal bike (partner holds a plank)

19 full cleans 115/75

67 alt. WB 20/14
RX+:

Strict ring MU

Assault Bike

Cleans 135/95

WB 30/20

**CAP 25 min

B: Metcon (Time)

For Time:

52 T2B
**CAP 8 min

Extra work

A: Metcon (Weight)

With a partner

5 alternating rounds each

3 weighted pull up

5 strict pull up

7 kipping pull up

All sets must be UB

Accessory Work

A: Metcon (AMRAP – Rounds)

10-1

Bench

BB curl

DL

Start light and build over sets to heavy singles

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