Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (1 Rounds for reps)
10min EMOM (Alt. each minute)
10 DB Floor Press
10 Feet Elevated Ring Row
*Choose weight that challenges you for 10 reps.
B: Metcon (AMRAP – Reps)
8min AMRAP w/ partner
P1: 100m Overhead Plate Carry (45/35)
P2: Max Reps Snatch @ 75%
Score = max reps
*Partner w/ someone similar strength
C: Metcon (AMRAP – Reps)
8min AMRAP
P1: 250m Row
P2: Max rep Box Jumps 24/20
Score = max reps box jump