Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
As a 2 person team
complete the following
1 person working
1 person resting
150 ball slams
50 burpees
Time cap – 10 min
B: Metcon (Time)
2 person team
200 Goblet squats – 53/35
200 Russian swings
Time cap – 15 min
C: Metcon (Time)
100 medball situps 20/14
Over and back is 1 rep
Time cap – 5 min