Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM Alt.
Odd: 5 pullups
Even: 5 dips
Rx+
Odd:5 Muslce ups
Even: 5 Hip Ext on GHD
B: Metcon (5 Rounds for reps)
5 Rounds each for max reps w/ a partner
1minute at each station
Partner Wall Balls 20/14
Alt Box Jumps 24/20
Alt Pushups
MB Situp 20/14
Rest
Rx+
WB 25/16
Box Jumps 30/24
Pushups w/ no rest, Must rest in plank.
GHD Sit ups or MB 25/16
*WB: Stand next to partner and perform alt wall balls
*Box Jumps: Athletes alternate every rep of box jumps
*Pushups: Athletes alternate every rep on pushups. Partner
holds a plank until it is their turn to pushup.
*MB Situps: Both partners perform a situp with feet touching
Passing the MB off at the top of the situp.