Beaverton Strength and Conditioning – CrossFit
Main WOD
A: 10min EMOM (5 reps)
10min EMOM
5 HSPU
Rx+ Strict
*good hand positioning
B: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
5 Thruster (#135/#95)
10 KB Swing (#70/#53)
15 Pull up
C: Accessory Work (3 sets )
Accessory work:
3 sets
20 Seated MB Rusian Twist
s/s
12 V-Ups
s/s = superset (Back and forth)