Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
24min AMRAP
Perform @~70% effort
Zones: Green/Yellow
20 Single unders
20m OH Walking Lunge w/ Light plate (15/10lbs)
10 Cal Row
10 Push ups
5 Ring Rows w/ feet up
5 dips
200m Run / walk
B: Metcon (No Measure)
Mobility/Cool Down
2min Lizard Pose each side
2min Athletes Choice