Sat

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (20 Rounds for reps)

20 min EMOM

*Alternating each minute

10 HSPU

5 Muscle ups

Rx+

All sets unbroken

B: Metcon (AMRAP – Rounds and Reps)

2018 End of Open Partner WOD

8min AMRAP

P1: 10 DB Hang Clean and Jerk (50/35)

*5 on one arm then 5 on the other

P2: Row 14/12 Cals

Score = Rounds and reps
*1 Round = 10 DB hang clean/jerk + 14/12 cals completed.

Then athletes switch

C: Metcon (Time)

For time:

1-2-3-4-5-6-7-8-9-10

Alt. Bar facing Burpee with partner

*P1: does 1 BFB

P2: does 1 BFB

P1: does 2 BFB’s

P2: does 2 BFB’s

etc.

Then…

Max reps of OHS in remaining time (115/80)

8 min cap to complete both parts.
Score = time – reps of OHS (Put in comments)

Each rep = 1s

Categories: WOD

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