Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (8 Rounds for reps)

Skills practice:

8min EMOM (Alt.)

Odd: 10 HSPU

Even: 5 Muscle ups

B1: Metcon (AMRAP – Rounds and Reps)

5min AMRAP

20 Double Unders

10 Back Squat 135/95

Rx+

155/105
*Take bar from floor

*Rest 3 minutes between wods

B2: Metcon (AMRAP – Rounds and Reps)

5min AMRAP

10 Burpees

5 DL 275/185

Rx+

315/205

MyZone:

Yellow (high) / Red

Accessory Work

A: Metcon (Weight)

8 sets – super sets

12 bench press

12 chin ups

Rest 20s bt moves

Rest 2-3 min bt sets

Then

5 sets

12 x hip ext weighted

Categories: WOD

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