Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (4 Rounds for time)
Energy system training:
Every 3 minutes for 4 Rounds:
15/12 Cals on Bike at 100% effort
Rx+
18/15 Cals on bike
B: Metcon (Time)
12-10-8-6-4
DB Hang Clean Thruster 50’s/35’s
C2B Pullups
*After each round 25 Double Unders