Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 70% effort
Zones: Green/Yellow
24min AMRAP
10 Tire Flips w/ hop in hop out
100m Sled drag/pull (Facing Sled 50m/face way from sled 50m)
20 Cals on Bike
20 Cals on Rower/Ski Erg
B: Metcon (No Measure)
Cool Down/Mobility
Athlete Chooses two areas of their choice
90sec minimum static stretch