Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Plyo/Activation
In teams of 4
Perform 3 rounds
3 Box Jumps
5 Tempo Ring Rows
5 Tempo Close grip Pushups
B: Metcon (Time)
In Teams of 4, Complete 10k Row for time.
Bike for cals
Row (10k)
Run 400m (Pace setter)
Muslce ups
*Athletes rotate when runner returns.
*The coaches will eliminate bike & MU’s once the team has achieved the minimum required work (only the coaches will know these totals).
*Time cap decided by coach (~45minutes)
*MOD for MU:
AMRAP Cindy