Bring a Friend


Bring A Friend!
May 4th
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30

May 5th
Downward Dog Yoga – 9:15

Have your friends use this link to sign up!

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 w/ a partner

50 Alt. Wall Balls 20/14

40 Synchro Sit-ups

30 Alt Box Jumps

20 DB Press 35’s/25’s

Run 200m (Both)

B: Metcon (AMRAP – Reps)




1 Russian swing

1 Burpee

+1 rep on each movement every round
*Immediately at the 20min mark go into part B.

P1: Performs a round then P2 performs a round.

Categories: WOD

Previous Post:


Next Post: