Beaverton Strength and Conditioning – CrossFit
A: Metcon (No Measure)
3 sets of
5/arm KB thruster
20 DUs
5 push ups
Main WOD
B: Capacity test # 3 – 20 min (AMRAP – Rounds and Reps)
AMRAP 20
20 Thrusters 135/95
20 Pull ups
20 Burpees
Accessory Work
A: Metcon (No Measure)
4 sets of
60s wall sit
1 arm DB bench x 8
1 arm DB row x 8
Hipa at parallel on wall sit
1 arm at extension on BP
Controlled rows