Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM
10 TTB
Rx+ Strict
Kipping knee tucks
B: Metcon (Time)
Partner WOD
“Christine”
3 rounds for time of
500m row
12 deadlifts @ BW
21 box jumps 24/20
Partner 1 starts with 500m row and moves to deadlifts, partner 1 then starts row.
Complete 3 rounds each for time
Do not move forward until partner has completed set
C: Metcon (Weight)
3 sets each of (alternate each set)
10 power cleans – 135/95
Then 3 sets each of
19 cal bike
Then 3 sets each of
35 cal tread sprint