Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
30min AMRAP w/ partner
OH Plate Hold: 45/25
100 Back Squats 95/65
400m Run (Both)
50 Box Jumps 24/20
400m Run (Both)
100 Lunges (Back rack, in place)
400m Run (Both)
*One partner must be holding a plate over head to accumulate reps.
*only exception is on the run.
B: Metcon (8 Rounds for calories)
Partner Finisher
8 Rounds total
@ The top of each minute :20sec Sprint on Rower/bike for max Cals
*Partners rotate each minute (4 Rounds Each)