Beaverton Strength and Conditioning – CrossFit

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Main WOD

Courtesy of Linchpin

A: Metcon (AMRAP – Reps)

Tabata Mash-up of:

Calories, Assault Bike


D-ball clean 100/70

If unfamiliar with “Tabata” this means 8 Rounds of:

20 Seconds Max Calories on the bike

10 Seconds Rest

20 Seconds Max Reps Push-ups

10 Seconds Rest

20 Seconds Max Reps, D-ball Clean 100/70

10 Seconds Rest

B: Metcon (Time)

100m walking front rack lunges – 135/95

Every 10m stop and do 3 thrusters

Categories: WOD

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