Beaverton Strength and Conditioning – CrossFit
Main WOD
A1: Bench Press (4×5)
s/s with A2
*Build each set
A2: Metcon (Weight)
Double KB bent over Row 4×10
*Elbows in close
*Squeeze should blades at retraction.
B: Metcon (AMRAP – Rounds and Reps)
13min AMRAP
2 Rope Climb
15 Sit ups
15 S2OH 115/75
15/12 Cals on Bike
Rx+
1 Legless + 1 Rope Climb
15 GHD Sit ups
15 S2OH 135/95
15/12 Cals on Assault Bike