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Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

20min Partner AMRAP

100 Wall Balls 20/14 (Partner Hangs from Rig)

100 Box Jumps 24/20 (Partner holds plate over head 45/35)

100 Partner MB situp (100 each with WB weight)

100 D-Ball over shoulder 100/70 (Alternate every rep)

B: Metcon (Time)

For Time:

With Partner, accumulate 150 Cals

on Bike.
No more than 20 cals at a time.

Categories: WOD

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