Tuesday

Announcements

02/08 – 6:45PM Class Canceled (Set up for competition)
02/09 – All Classes Canceled. Come cheer on your fellow athletes at the Valentine’s Day Massacre!

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Activation:

4 Rounds:

w/ empty BB

Begin each round with a 8/6 Cal Sprint on rower (60%/70%/80%/90%)

3 Push Press

3 FSQ

3 Thrusters

3 Pullups (Progress to C2B over sets)

B: CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Accessory Work

A: Metcon (No Measure)

3-4 sets of

IYTs x 12

GHD sit up x 24

1 arm OH squat x 6 – heavy

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