Beaverton Strength and Conditioning – CrossFit
Main WOD
A1: Bench Press (5×5)
super set with A2
A2: Metcon (5 Rounds for reps)
10 Banded Hollow rock lat pull downs
https://www.youtube.com/watch?v=3MLQEIDj0hQ
B: Metcon (Time)
“Partner Kelly”
5 Rounds For Time
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Rx+
Athletes wear vest 20/14
*run together but divide the reps anyway you like.