Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Bench Press (3×6 / 3×15)
3 sets
6 Bench Press
*Build each set
s/s
15 Banded Face Pulls
B: Metcon (AMRAP – Rounds and Reps)
14min AMRAP
5 Thrusters 95/65
10 Back Squats
15 Back Rack Alt lunges
20/15 Cals on Bike
5 Pull ups
10 Push ups
15 Sit ups
20/15 Cals on Bike
Rx+
115/75
6 Muscle Ups
12 GHD SIt ups
Accessory Work
A: Metcon (No Measure)
3-4 sets of
3-5 weighted pull up
3-5 weighted dip
5/side 1 arm KB OH squat w/2s pause
Extra work
A: Metcon (Time)
150 cal row
150 cal bike
Work at 80%