Sat

Beaverton Strength and Conditioning – CrossFit

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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

Categories: WOD

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