Friday

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

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