Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
Buy in 400m Run
4 Rounds for time:
10 Hang Power Clean (135/95)
20sec L-Sit (accumulate if not unbrkn)
20 KB walking lunges (35’s/26’s)
20 sec Handstand Hold
20 Wall Balls (20/14)
Buy out 400m Run
L-Sit: parallets/box/plates
handstand hold:
scale-bottom of pushup/plank
Competition WOD
A: Metcon (Time)
100 burpees for time
B: Metcon (AMRAP – Rounds)
EMOM 20
Odd – 5-8 strict HSPU
Even – 20 wallball 25/16
C: Metcon (Time)
150 cal AB
or
225 cal AD
Accessory Work
D: Metcon (No Measure)
3 sets of
6 weighted ring pullup
6 weighted dips
60s ring plank hold
Rest as needed for good reps