Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM
5 Pull Ups + 5 Dips
*Perform both movements on the minute.
Rx+
L-Sit Pull ups
Ring Dips (add weight)
Score weight in comment section
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
30 DU’s
20 DB Snatch 50/35
10 Toes to bar
400m Run
MyZone: Yellow (Mid)
Accessory Work
A: Metcon (No Measure)
4-5 sets
Weighted step up – 1 arm OH x 6/side
Reverse DB fly x 12
Banded hamstring curl x 12/side