Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
4 Rounds for completion (10-12 minutes)
5 Bench Press
s/s
5 Strict C2B
*Begin bench @60%
*Build each set
*MOD= choose most challenging chin over bar variation
or feet elevated ring row
B: Metcon (Time)
15-12-9 of
Lungesters – 75/55
D ball over -70/50
Rest 3 min
9-12-15
Lungesters 95/65
D ball over
Lungester
1 reverse lunge w/BB in front rack each side immediately into a thruster