Beaverton Strength and Conditioning – CrossFit
Main WOD
Morning session
am: Metcon (No Measure)
Every 3 min for 30 min
15/12 cal AB – max effort
A: Metcon (1 Rounds for reps)
10min EMOM
10 Toes to bar
Rx+
12 Toes to bar
B: Metcon (AMRAP – Rounds and Reps)
14min AMRAP
5 Bar Muscle up
10 Box Jump 24/20
20m 1-Arm DB OH lunge 50/35 -10m/arm
100m Run
C: Metcon (Time)
Finisher w/ partner
For time:
300 Air Squats
*Accumulate 300 reps as a team
*Athletes may split up reps as desired, only one
athlete working at a time.
Non working athlete hold bottom of squat – chest up/tight back
*7min Time CAP if needed
Accessory Work
A: Metcon (No Measure)
4 sets
8/side 1 arm DB rows @ 2121
8/side BSS – 15-20% BW each hand
16 Back ext – weighted – 2s pause at top