Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM

5 Pull Ups + 5 Dips

*Perform both movements on the minute.


L-Sit Pull ups

Ring Dips (add weight)
Score weight in comment section

B: Metcon (AMRAP – Rounds and Reps)


30 DU’s

20 DB Snatch 50/35

10 Toes to bar

400m Run

MyZone: Yellow (Mid)

Accessory Work

A: Metcon (No Measure)

4-5 sets

Weighted step up – 1 arm OH x 6/side

Reverse DB fly x 12

Banded hamstring curl x 12/side

Categories: WOD

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