Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (85%x4x5)
B: Metcon (5 Rounds for reps)
5 Rounds each for reps of:
1min of work, 3 minutes of rest.
5 DB Thrusters 50’s/35’s
20m D-Ball front carry 100/70
Max rep Burpee over D-Ball in remaining time
Rx+
DB’s 70’s/50’s
D-Ball 150/100
Score = Max Burpees ea. round
*Do not have to extend hips at top.