Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (Build to a 3 rep max in 15mins)

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 Double Unders

10 Burpees

3 Bar Muscle ups

Extra work

A: Metcon (Time)

5 rounds for time of

10 deadlift – 275/185

15 C2B pull up

20 wall ball 20/14

Accessory Work

A: Metcon (No Measure)

3 sets of

8/side DB ext rotations – slow

12/side banded hamstring curls

16 hip ext w/1s pause

Categories: WOD

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