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


1 Legless + 1 Rope Climb

15 GHD Sit ups

15 S2OH 135/95

15/12 Cals on Assault Bike

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