Beaverton Strength and Conditioning – CrossFit
Main WOD
Act.: Metcon (8 Rounds for reps)
Tabata (Alternating)
:20 on :10 off
Max Double Unders
Max Weighted situps (Plate across chest)
A: Metcon (AMRAP – Rounds and Reps)
With a partner
AMRAP 7
7 OHS 95/65
7 S2OH 95/65
Rx+
115/75
*P1 performs a full round and then P2 Performs a full round.
*Score = Rounds and reps combined
B: Metcon (AMRAP – Rounds and Reps)
With a partner
AMRAP 7
200m Run (Both)
14 Alt. Burpee Box Jump Overs 24/20
Rx+
30/24
*Score = Total rounds and reps combined.
C: Metcon (AMRAP – Rounds and Reps)
With a partner
AMRAP 7
16 Synchro 1-Arm DB/KB Snatch 50/35
10 Alt. Tire Flips
*Score = Total rounds and reps combined.