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 – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 15
P1 – 15 wall ball – mod/heavy + 8 ring rows/feet up
P2 – Bike 20/16 cals
Switch when both are done
Rower
B: Metcon (Distance)
AMRAP 15
P1 – 6 rep each of
DB deadlift
DB hang power cleans
Standing DB press
DB front squat
P2 – row for distance -goal as team 2500/2000m or more
Switch after each complex
Use different weights as needed for movements
Finisher
C: Metcon (Time)
Complete as a team – alt sets
100 push ups in sets of 5
100 V ups in sets of 5