Beaverton Strength and Conditioning – CrossFit
Main WOD
Competition WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 @ 80-85%
400m run
12 TTB
4 bar MU
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 @ 80-85%
40 cal bike
30 Russian swings 53/35
15 pull ups
Accessory Work
A: Metcon (Weight)
Weighted plank hold x 1 min
2 boxes – feet on 1 – hands on other – KB hanging from belt
70/53
Rest 1 min
2 arm OH KB carry x 100m
53/35
Rest 2 min