Tuesday

Beaverton Strength and Conditioning – CrossFit

Metcon (No Measure)

Activation

3 Rounds:

5 wall ball – heavy

15 DUs

1 MU / 3 pull up

B: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Sub MU with 3:1 pull up and push up

Accessory Work

A: Strict Press (5 x 3 @ 31X1)

Extra work

A: Metcon (Calories)

5-4-3-2-1 min Bike

2 min rest between set

Men- 62 rpm and add 2-3 rpm each set

Ladies- 54 rpm and add 2-3 rpm each set

1 min set is all out

Categories: WOD

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