Beaverton Strength and Conditioning – CrossFit
Competition WOD
Main WOD
Working at 80-85%
Rest 5 min b/t WODs
A: Metcon (Time)
3 rounds of
400m run
5 squat clean thrusters 135/95
10 C2B pull ups
Rx+ – 600m run
165/115
Time cap – 15 min
B: Metcon (Time)
3 rounds of
60 cal bike/row
30 Push press 95/65
15 Burpee over box 24/20
Rx+ – 75 cal
115/75
30/24