Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM Alt.
Even: 5 Muscle Ups
Odd: 30sec Handstand Hold
B: Metcon (5 Rounds for calories)
5 Rounds each for max Cals
1 min of total work
8 HSPU
8 1-Arm Alt. DB snatch (50/35)
20m Shuttle Run
Max Cals on Bike
Rx+
HSPU Strict
DB (70/50)
Assault Bike
Modify to get on bike no later than :40sec mark.
Morning session
A: Metcon (No Measure)
Every 3 min for 30 min
15/10 cal AB
25/17 cal AD
Goal – Keep time within 5s over all sets
Accessory Work
A: Metcon (No Measure)
4 sets
DB ext rotations x 8
IYTs x 8 – weighted
Candle stick x 5/side