Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 70% effort
30 minutes of
20 Single unders
20 alt step ups
20 Cal Row
20 Cal Bike
*Every 5 minutes (Including 0:00) 1 Turkish get up each side.
Extra work
A: Metcon (No Measure)
2 min run on treadmill
3 wall walks
20m D ball squat toss – 50/30
20 Mtn climbers (L-R = 1)
2 min run
Rest 90s
3 sets @ 70%