Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (4×3 @85-90%)
B: Metcon (AMRAP – Rounds and Reps)
10min AMRAP
15 Cal Bike
10 1-ARM KB S2OH (53/35) *5each side
15 DU
10 KB Goblet Squat (53/35)
Rx+
Assault Bike
KB (70/53)
C: Metcon (3 Rounds for reps)
Finisher/Murph Prep:
3 Rounds of:
30sec Pushups (Max Reps)
30sec Air Squats (Max Reps)
30sec Pullups (Max Reps)
Clock continues to run. (4:30)
Score = total reps per round
Accessory Work
A: Metcon (No Measure)
Bench press x 12
Pendlay rows x 12 palm out
20m walking lunge w/BB back rack
4 sets