Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
Perform @70-80% effort
25 Cals on Bike
3 Ring Rows
6 Push ups
9 Air Squats
*every 5 minutes perform 10 Banded Good Mornings
20min AMRAP
Perform @70-80% effort
25 Cals on Bike
3 Ring Rows
6 Push ups
9 Air Squats
*every 5 minutes perform 10 Banded Good Mornings
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