Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (2 Rounds for reps)
Gymnastics/skills practice
10min Alternating EMOM
Odd: 12 TTB
Even: 12 HSPU
*Modify to acheive volume
*Score 1 = total TTB
*Score 2 = total HSPU
B: Metcon (5 Rounds for calories)
5 Rounds each for Max Cals
5 Deadlifts 275/185
20m KB/DB Farmers carry 53/35
Max Cals on Bike
Perform a round every 4 minutes
1:15 of work
Rx+
DL 315/205
KB 70/53’s
Assault Bike
Accessory Work
A: Metcon (No Measure)
4 sets of
12-15 banded face pulls
5 “frog stance” to headstand (knees tucked)
2 min squat hold