Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (2 Rounds for weight)
10min EMOM (Alt.)
Even: Bench Press x 5 (Start @60% and build)
Odd: Weighted Chin Ups x 5
Score 1 = Bench weight
Score 2 = Chin up weight
B: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15 Russian KB Swing 53/35
10 Burpee Box Jump 24/20
5 Bar Muscle ups / 10 pull up + push up
Rx+
70/53
MyZone: Yellow (mid/high) / Red (low)
Accessory Work
A: Metcon (No Measure)
3-4 sets
DB ext rotations x 8/side
BSS x 8/side @ 30X1 – weighted if form allows
Hip extensions x 8 w/5s pause at top
Extra work
A: Metcon (No Measure)
Every 3 min for 30 min
15/12 cal AB – max effort