Sat

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Alternate rounds with partner

5 wall ball 25/16#

3 strict HSPU

1 Power clean – 225/155#

Rx+ – 30/20# WB

245/165# PC

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Alternate rounds with partner

12/10 cal bike

15 Russian swing 53/35

Rx+ – 20 cal

70/53

Accessory Work

A: Metcon (No Measure)

20 x Supermans

20s Hollow hold

20s / side Partner banded Anti-rotation holds

Categories: WOD

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