Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at a steady pace (70%)
Myzone: Blue/Green
AMRAP 30
10 Cossack Squat (5/side)
20 Cals on Bike
20 Cal Row
10 1-Leg KB RDL (5/side)
*Every 5 mins (Including 0:00) 5 Double KB DL + 40m Double KB Front
Rack Carry