Beaverton Strength and Conditioning – CrossFit

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A: Warm-up (No Measure)


3 Rounds

30 Sec Plank Hold

10 Ball Slams

5 Tuck Jumps

Main WOD

B: Metcon (AMRAP – Rounds and Reps)

In teams of two

20min AMRAP

20 KB Swings (53/35)

20 Sit-ups

*50 DU


KB Swings (70/53)

*1 partner performs 50 DU while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the DU picking up right where the other athlete left off.

C: Power Clean (Build to a heavy in 12 min)

Categories: WOD

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