Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Skills practice

3 Sets not for time:

8-10 Toes to bar

1-2 Rope Climbs

30-40 Double Unders

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

9 burpees

15 Medball sit ups

21 Wall Balls 20/14

27 DUs

Rx+

WB 25/16

Heavy Rope

C: Metcon (Time)

Finisher w/ a partner 300 Air Squats

P1 – run 200m

P2- max air squats

Rotate until 300 reps

Rx+ – 20# vest

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