Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat (10.10.10 x 3 )
*Perform sets @50% +/-
*Rest 30sec between clusters.
*rest 2-3mins b/t sets
B: Metcon (4 Rounds for time)
Sprint Sets!
7 Heavy Wall Balls 30/20
5 Burpee Box Jump Overs 24/20
15/12 Cals on Bike
*Perfrom a round every 4 minutes.
*4 Rounds total