Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Coach Drew is 29 today
AMRAP 29
1 clean 185/135
18 wallball 25/16
90s sprint – bike / row / run
Drew will do this with vest….
B: Metcon (3 Rounds for reps)
Midline/Conditoning
12min Alt. EMOM
-15/12 Cal Spint on Bike
-5 TNG DL @65%
-15/12 Sprint on Rower
-30 sec plank hold
Score weight in comments
Accessory Work
A: Metcon (No Measure)
4-5 sets
1 arm DB bench x 5/side @ 31X1 -alt. reps
Pendlay rows x 5 @ 31X1
Cuban DB press x 10 – light
1 leg RDL x 5 @ 2121
Extra work
A: Metcon (Time)
5 rounds for time of
12 S2OH – 100/70
9 pull ups
6 box jumps