Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Perform at 60-70% effort (MyZone: Green/Blue)
AMRAP 24
100m Farmers carry
10 Slam Balls
10/side Seated Russian Twist
10 Hollow Rocks
10 Supermans
20 Cal Ski/Bike/Tread/Row
*Change apparatus each round.
MF: Metcon (No Measure)
Mike’s actual B day
I will be doing the following
52 cal bike
52 WB
10 sets