Beaverton Strength and Conditioning – CrossFit
Main WOD
Courtesy of Linchpin
A: Metcon (AMRAP – Reps)
Tabata Mash-up of:
Calories, Assault Bike
Push-ups
D-ball clean 100/70
If unfamiliar with “Tabata” this means 8 Rounds of:
20 Seconds Max Calories on the bike
10 Seconds Rest
20 Seconds Max Reps Push-ups
10 Seconds Rest
20 Seconds Max Reps, D-ball Clean 100/70
10 Seconds Rest
B: Metcon (Time)
100m walking front rack lunges – 135/95
Every 10m stop and do 3 thrusters