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