Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (8 Rounds for reps)
8min EMOM Alt. minutes
Odd: 5 DL 315/205
Even: 12 Toe to Bar
B: Metcon (AMRAP – Rounds and Reps)
14min AMRAP
50 Wall Ball 20/14
40 Cal Row
30 Handstand pushup
20 KB SDLHP 53/35
10 Dips
Rx+
WB 25/20
KB 70/53
Ring Dips
Extra work
C: Metcon (Time)
10 sets
10 burpee
5/3 MU