Sat

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Plyo/activation:

3 Rounds

10 Ball Slams 30/20

10 Ring Rows (Feet elevated)

10 Banded Goodmornings

5 Tall Box Jumps

B: Metcon (Time)

For Time:

With a partner

400m D-Ball Carry 100/70

50 1-Arm DB Push Press-each arm 35/25

10 Rope Climbs 12′

Run 1 mile (Both)

10 Rope Climbs 12′

50 1-Arm DB Push Press-each arm

400m D-Ball Carry

Rx+

D-Ball 150/100

1-Arm DB 50/35

Rope Climb 15′

*Use a vest 20/14

Categories: WOD

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