Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Bench Press (5 x 3)
*Build each set
B: Metcon (Time)
For Time
Buy In: 10 Muscle Ups
50 DU
50 Cals on Bike
40 OHS 75/55
40 Pull-ups
30 Thrusters 75/55
30 GHD-Sit ups
Cash Out: 10 Muscle Ups
Extra work
A: Metcon (Weight)
Every 90s for 15 min
1 clean
1 hang clean
2 split jerk
Start light and build
B: Metcon (AMRAP – Rounds)
EMOM 20
Odd – 16 wall ball
Even – 12 TTB