Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM Alt.
Odd: 10 TTB
Even: 10 HSPU
Rx+
12TTB
5 Strict HSPU
B: Metcon (Time)
Partner Kelly
Buy in:
100 Russian KB Swing 53/35 (One athlete works at a time)
Then
5 Rounds for time:
400m Run (Both)
30 Box Jumps 24/20 (Alternating every rep)
30 Wall Balls 20/14 (Alternating every rep)
Cash Out:
100 Russian KB Swing 53/35 (One athlete works at a time)
Rx+
KB 70/53
Box 30/24
WB 30/20
C: Metcon (3 Rounds for reps)
Finisher/Murph Prep
total time = 4:30
Rotate movement every 30sec for max reps
Pullups
Pushups
Air Squats