Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat (75%x5x2, 80%x5x3)
B: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
10 Pullups
200m Run
Rx+
C2B
Rest 5 mins between each AMRAP
C: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
3 Rope Climb 12′
10 Dips
Rx+
Rope Climb 15′
Ring Dips