Beaverton Strength and Conditioning – CrossFit
Competition WOD
Main WOD
A: Mobility and recovery (No Measure)
Band , ball, partner stretching
B: Metcon (No Measure)
Working at 70% for 30 min
2 min treadmill
500m row
30 cal bike
C: Metcon (No Measure)
Take 10 min and work on HSPU or HS walk