Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (4 Rounds for time)
4 Rounds each for time
5 DL 255/175
7 Dips
15/12 Cals on bike
*Begin a round every 4 minutes.
Rx+
DL 275/185
Ring Dips
Assault Bike
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
Cindy
5 Pullup
10 Pushup
15 Air Squat
*Focus is on quality of movement and full range of motion.