Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (3×5 @75%)

*Build over sets to achieve 75%

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 (With a partner)

50 Synchro Air Squats


50 T2B

50 DU’s (each)

400m Run (each)


vest 20/14
Squats together

Rotate as needed on HSPU and TTB

DUs – 1 after other

Run together

Extra work

A: Metcon (Time)

150 wallballs

Each break perform 10 strict pullup or 5 weighted pullup

Men – WB 25# and PU

Ladies – WB 16# and PU

Accessory Work

A: Metcon (No Measure)

DB ext rotations x 8/side

Jefferson curl x 4 – slow

Standing anti rotation hold x 45s/side

3-4 sets

Categories: WOD

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