Beaverton Strength and Conditioning – CrossFit
Main WOD
A: DB Bench Press (5×6)
*Build each set
*Alt. one arm locked out,
while the other presses
B: Metcon (AMRAP – Rounds and Reps)
Partner WOD
10min AMRAP
1 Clean 225/155
3 Muslce ups
*P1 completes a round then P2 completes a round.
*Only one athlete working at a time.
C: Metcon (AMRAP – Rounds and Reps)
Partner WOD
10min AMRAP
20 3/4 KB Swings 70/53
20 Box Jumps 24/20
*Athlete working must perform a minimum of 3 reps before switching.
*Partners can break up reps
as desired.