Saturday

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

Categories: WOD

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