Mon

Beaverton Strength and Conditioning – CrossFit

Main WOD

Competition WOD

A1: Metcon (No Measure)

10-12 min of

Partner warm up

Row sprint starts

KB swings 3/4

Burpees

A: Capacity Test # 1 (Time)

250m row

10 KB swing 70/53

10 burpees

10 KB swing

10 burpees

10 KB swing

250m row

Rest 12 min

Repeat

Rest 12 min

repeat

Accessory Work

A: Metcon (No Measure)

3 sets of

8-12 banded BSS

12 x IYTs – prone

8 x 1 arm DB row @ 2121

Categories: WOD

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