Beaverton Strength and Conditioning – CrossFit
Main WOD
Split Jerk (10min EMOM w/ a partner )
*Build each set
*Both athletes should be able to complete a rep OTM.
A: Metcon (AMRAP – Rounds and Reps)
7min AMRAP w/ a partner
P1: 200m run
P2:
AMRAP
9 HSPU
15 KB Swing 53/35
Rx+
70/53
P1 picks up where P2 left off.
*Score = Total rounds and reps combined.
B: Metcon (1 Rounds for reps)
7min AMRAP w/ a partner
P1: 250m Row
P2: Max Reps Burpees
*Score = Max reps Burpees
B: Metcon (1 Rounds for reps)
7min AMRAP w/ a partner
P1: 250m Row
P2: Max Reps Burpees
*Score = Max reps Burpees
C: Metcon (1 Rounds for reps)
7min AMRAP w/ a partner
P1: 15/12 Cals on Bike
P2: Max reps D-Ball Over shoulder 100/70
Rx+
150/100
*Score = max reps of D-Ball