Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (12 Rounds for reps)

12min EMOM

Alt. each minute

10 Ring Push up w/ feet on box/bench

8 Ring Pullups

B: Metcon (AMRAP – Reps)

14min AMRAP

In Groups of 3:

P1: 100m Farmers carry (53’s/35’s)

P2: Sit-ups (Score)

P3: Burpees (Score)

Rx+ 70’s/53’s
*Farmer’s Carry sets the pace while the other two get as many reps as possible.

*Score = Total Reps

C: Metcon (Weight)


3 sets

12 Bulgarian Split Squats

12 MB Sit up and Toss

20 Shoulder taps

Categories: WOD

Previous Post:


Next Post: