Beaverton Strength and Conditioning – CrossFit
Competition WOD
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 80%
AMRAP 12 of
12 Russian swings 53/35
24 DUs
12 Burpees
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
24 cal AD
12 D-ball cleans 100/70
24 V-ups or TTB