Tues

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

Double under progression

single under x 25

power jump x 25

power jump x x 10

single/single/double x 20

DU x 50

Power jump – long slow singles that are same height as DU

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

DU x 30

Wall ball x 20

C2B pullup x 10

C: Back Squat (3 x 5 @ 41X1 , rest 2-3)

Competition WOD

A: Metcon (Time)

Team event 2 regionals

40 thrusters synchro – 115/75

40 burpees synchro

30 thrusters

30 burpees

15 min cap

B: Deadlift (2 x 5 , 2 x 3, 2 x 1 , AHAP)