Saturday

Beaverton Strength and Conditioning – CrossFit

Main WOD

Act.: Metcon (8 Rounds for reps)

Tabata (Alternating)

:20 on :10 off

Max Double Unders

Max Weighted situps (Plate across chest)

A: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

7 OHS 95/65

7 S2OH 95/65

Rx+

115/75
*P1 performs a full round and then P2 Performs a full round.

*Score = Rounds and reps combined

B: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

200m Run (Both)

14 Alt. Burpee Box Jump Overs 24/20

Rx+

30/24
*Score = Total rounds and reps combined.

C: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

16 Synchro 1-Arm DB/KB Snatch 50/35

10 Alt. Tire Flips
*Score = Total rounds and reps combined.

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