Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Bench Press (3 Sets (8min CAP))
3 sets of max reps:
Bench Press (135/85)
Chin ups
B: Metcon (AMRAP – Rounds and Reps)
Partner WOD
10 min AMRAP
15/12 cal row
8 burpee over erg
8 box jumps 24/20
Athlete 1 completes one round, then athlete 2 goes
C: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
8 Wall Ball 30/20
12 V-up/ Sit Up
16 Russian swings 70/53
Only one athlete moving at a time. Once athlete 1 completes the round, athlete 2 can perform the round.