Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
In 14 minutes w/ a partner
P1:400m Run (Pace setter)
P2:AMRAP
7 KB DL 53/35
7 Burpees
7 Sit Ups
Rx+
70/53
Burpee over KB
Toe to bar
Pick up where your partner left off
B: Metcon (AMRAP – Rounds and Reps)
In 14 minute window w/ a partner
P1: 25/20 Cal Bike or 15/12 Cal Row
P2: AMRAP
7 G2OH w/ plate 45/35
7/side Seated Russian Twists
7 Plate squats (hold at chest)