Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Gymnastic skills
On a 8 minute clock
Perform
AMRAP
2 Rope climbs
12 GHD situps
MOD’s:
Rope raise/lowers
MB Situps
*This is not a WOD for a score, Move from one
movement to the next for 8 minutes.
*Strive for excellent movement quality.
B: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP w/ a Partner
P1: 15/12 Cal Row or 25/20 Cal Bike
P2: AMRAP
5 Burpees
5 Power Cleans 135/95
5 Box Jumps 24/20
Rx+
18/15 Cal Row
Assault Bike
Power Cleans 155/105
Box Jumps 30/24
*Score = Rounds and Reps combined
*P1 picks up where P2 left off.
Extra work
A: Metcon (Weight)
EMOM 12
1 Power jerk + 1 split jerk
Start 75% and build
B: Snatch 21s (5 x 3 , 6 x 1)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form