Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (2 Rounds for reps)
10min EMOM (Alt)
Even: 3 DL 275/185
Odd: 15 box jumps 24/20
Rx+
DL 315/205
Score 1= Total DL
Score 2 = Total box jumps
B: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15/12 Cals on Bike
30 DUs
20m 1 arm OH walk lunge -50/35
5 Bar Muscle Up
Rx+
Assault Bike
Lunge – 70/45
MyZone: Yellow / Red (minimal)
Accessory Work
A: Metcon (AMRAP – Rounds)
4-5 sets of
Bench press x 12
BB curls x 12
Russian step up x 6/side
24 Supermans