Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat (Reps as follows)
2 x 6 @ 60%
1 x 6 @ 65%
2 x 4 @ 70%
1 x 10 AHAP
B: Metcon (Time)
3 Rounds for time:
50 Steps Walking Lunge
25 Kettlebell Swings 53/35
5 MU
3 Rope Climbs, legless 12′
Rx+
70/53
Legless 15′
Extra work
am: Metcon (Time)
Working at 80-85%
10 cal AB
3 MU – strict
5 HSPU – strict
10 sets
b: Metcon (Weight)
Every 30s for 10 min
1 clean @ 60%
Add 5# each set