Beaverton Strength and Conditioning – CrossFit
Main WOD
Sprint sets….all out !!
Rest 5 min b/t WODs
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
20 cal bike
10 burpees
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
20 cal row
20 wall balls
C : Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
100m sprint
10 KB swing – full – 70/53