Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
Ascending ladder
1 burpee
2 Russian swings
3 Goblet squats
Add 1 burpee each set
Add 2 swings
Add 3 squats
Round 2 is …
2 burpee
4 swings
6 squats
Round 3 is….
3 burpees
6 swings
9 squats
Go until you reach 10 burpees, 20 swings, 30 squats
Each round UB
Men – 53#
Ladies – 35#
B: Metcon (Time)
400m run
10 power cleans 115/75
10 front squats
10 jerks
3 rounds for time
Rx+ – 155/105