Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (3×3 @21×1)
B: Metcon (Time)
For Time:
100 Double Unders
50 HSPU
40 Toes to Bar
30 S2OH (160/100)
20 Front Squats (160/100)
Extra work
A: Metcon (AMRAP – Rounds)
40 min of
20 cal bike
10 Russian swings – 70/53
5 Ring MU or 10 pull up+dips