Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds)
3 sets NOT for time
10-20m HS walk (hold x 20s)
1-2 rope climbs – legless 15′
30-50 DUs
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15/12 cal row or bike
12 T2B
6 Burpee Bar Muscle up
Rx+
Assault Bike
T2B UB