Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min EMOM (Alt.)
Odd: 3 Back Squats @ 75-80%
Even: 30 sec HS Hold / 10m HS walk
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
400m run
20 Wall Balls (20/14)
15 Pull up
10 Toes to bar
Rx+ – WB – 25/16 – UB
Pullup – C2B UB
MyZone: Yellow/Red (Low)
Accessory Work
A: Metcon (Weight)
3-4 sets of
5 weighted pull ups -strict
5 weighted dips – strict / ring
5 strict TTB @ 2020
5 Hip ext w/5sec pause at top