Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (12 Rounds for reps)
12min EMOM
Alt. each minute
10 Ring Push up w/ feet on box/bench
8 Ring Pullups
B: Metcon (AMRAP – Reps)
14min AMRAP
In Groups of 3:
P1: 100m Farmers carry (53’s/35’s)
P2: Sit-ups (Score)
P3: Burpees (Score)
Rx+ 70’s/53’s
*Farmer’s Carry sets the pace while the other two get as many reps as possible.
*Score = Total Reps
C: Metcon (Weight)
Acc.
3 sets
12 Bulgarian Split Squats
12 MB Sit up and Toss
20 Shoulder taps