Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM
8 Devils Press 35’s/25’s
16 Hand release pushups
Rx+
50’s/35’s
*transition at 45sec.
B: Metcon (AMRAP – Rounds and Reps)
8min AMRAP w/ partner
200m Run (both)
40 Alt. Wall Balls w/ a partner (20/14)
Rx+
25/16
C: Metcon (AMRAP – Rounds and Reps)
8min AMRAP w/ partner
40 Russian KB Swings 53/35
20 Alt. V-Ups
Rx+
70/53
*one person working at a time on swings
*Alt. every rep w/ partner on v-ups
D: Metcon (AMRAP – Rounds and Reps)
8min AMRAP w/ partner
P1: 20/15 Cal Row (Pace setter)
P2:
AMRAP
5/side Step back lunge
10 Air Squat
Rx+
Step back lunge w/ DB’s 35’s/25’s
P1 picks up where P2 left off.