Saturday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM

8 Devils Press 35’s/25’s

16 Hand release pushups

Rx+

50’s/35’s
*transition at 45sec.

B: Metcon (AMRAP – Rounds and Reps)

8min AMRAP w/ partner

200m Run (both)

40 Alt. Wall Balls w/ a partner (20/14)

Rx+

25/16

C: Metcon (AMRAP – Rounds and Reps)

8min AMRAP w/ partner

40 Russian KB Swings 53/35

20 Alt. V-Ups

Rx+

70/53
*one person working at a time on swings

*Alt. every rep w/ partner on v-ups

D: Metcon (AMRAP – Rounds and Reps)

8min AMRAP w/ partner

P1: 20/15 Cal Row (Pace setter)

P2:

AMRAP

5/side Step back lunge

10 Air Squat

Rx+

Step back lunge w/ DB’s 35’s/25’s
P1 picks up where P2 left off.

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