Beaverton Strength and Conditioning – CrossFit

Main WOD

A1: DB Bench Press (4×8)

Super set w/ A2

A2: Metcon (No Measure)

Banded Plank Row

8 Reps each side

*2 sec pause at retracted position.
Banded plank Row:

B: Metcon (AMRAP – Rounds and Reps)

7min AMRAP

6 D-Ball Over Shoulder 100/70

200m Run


D-Ball 150/100
Rest 2 minutes between WODS

C: Metcon (AMRAP – Rounds and Reps)

7min AMRAP

30 Double Unders

8 Snatch 95/65


Snatch 115/75

Accessory Work

A: Metcon (No Measure)

10 – 1

Strict pullup

Bar dip

4 sets of

1/2 kneel curl to press x 8

Weighted plank x 45-60s

Categories: WOD

Previous Post:


Next Post: