Beaverton Strength and Conditioning – CrossFit
Main WOD
Metcon (8 Rounds for reps)
Alternating tabata with a partner
8 rounds (4 total minutes)
:20 on :10 off
Alternating movements each round
D-Ball Hold 100/70
Russian KB Swing 53/35
Rx+
Dball 150/100
KB 70/53
*Every D-Ball Dropped before :20 = 5 Burpees at end of tabata (You and your partner)
*Score D-Ball weight in comments
A: Metcon (AMRAP – Rounds and Reps)
In a 8 minute window
P1: 20 Wall Balls (Pace setter)
P2:
AMRAP
10 Sit ups
10 Pushups
*Pick up where P2 left off.
Rx+
T2B
Dips
B: Metcon (AMRAP – Rounds and Reps)
In 8 minutes
P1: Row 250m/200m
P2:
AMRAP
5 Box Jumps 24/20
5 Burpees
*Pick up where P2 left off.
Rx+
10 Burpee Box Jumps
C: Metcon (AMRAP – Rounds and Reps)
In 8 minutes
P1: Run 200m
P2:
10 Alternating Lunge in place
10 DB Push Press 35’s/25’s
*Pick up where P2 left off.
Rx+
Lunge w/ DB’s