Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 70% Effort
MyZone: Blue/Green
24min AMRAP
10 KB Swings @ 3/4 height
15 Hollow Rocks
20 1-Arm Kneeling KB Press (10 per side)
25 Double unders
30 Cals on Bike/Tread/Rower/Erg
*Try to get 30 cals on each aparatus
Cool down Mobility
*Athlete chooses a weakness area and holds static stretch for 2mins