Wed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of

30/25 cal bike

5 back squats – add 5#

10 alt DB snatch 45/30

15 pushups

80-85% effort

B: Metcon (Time)

2000m row @ 80-85%