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