Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Bench Press (3 x 5 – deadstop all reps – 50-60%)
B: Metcon (AMRAP – Rounds and Reps)
14minute AMRAP
21 Wall Balls 20/14
15 KB Swings 3/4 53/35
9 Burpee Box Jumps 24/20
6 Dips
Rx+
WB 25/16
KB 70/53
Ring Dips
Accessory Work
A: Metcon (No Measure)
3 sets of
3 weighted pull up
5 strict pull up
7 kip pull up
All UB sets/reps
Rest as needed
3 sets of
3 weighted dips
5 strict dip
7 kip dip
Rest as needed