Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Skills practice
3 Sets not for time:
8-10 Toes to bar
1-2 Rope Climbs
30-40 Double Unders
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
9 burpees
15 Medball sit ups
21 Wall Balls 20/14
27 DUs
Rx+
WB 25/16
Heavy Rope
C: Metcon (Time)
Finisher w/ a partner 300 Air Squats
P1 – run 200m
P2- max air squats
Rotate until 300 reps
Rx+ – 20# vest