Beaverton Strength and Conditioning – CrossFit
Main WOD
A: January Monthly Challenge (Time)
25 Wall Walks for Time
You must start at full layout position each rep
You must touch thighs,chest and nose to wall
You must walk out on way down, no free fall
B: Metcon (5 Rounds for reps)
20min Alternating EMOM
15/12 Cal Row
10 HSPU
10 Box Jumps 24/20
35 Double Unders
Rx+
18/15 Cal Row
Strict HSPU
Box Jump 30″
50 DU’s
*Try to finish each round no later than :45sec
*Score = total reps each round (5 rounds total)
Accessory Work
A: Metcon (No Measure)
20 banded face pulls
10/side DB ext rotations
20 hip ext – weighted
3-4 sets
Extra work
A: Metcon (No Measure)
30 min @ 80%
2 min bike
1 min HS walk