Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (1 Rounds for reps)
12min EMOM
Odd: 12 GHD Sit-ups
Even: 10 Ring Dips
Rx+
GHD’s w/ MB
Ring Dips Strict/unbroken
MOD’s:
MB Sit ups
Dips from box/bench
B: Metcon (Time)
For Time:
800m Run Buy in
5 Rounds
20 3/4 KB Swing
100m OH Plate Carry 45/35
10 SDLHP 95/65
800m Cash out
*Time Cap TBD by coach
C: Metcon (Time)
Finisher w/ partner
For Time
200 Pushups
*1 Athlete working at a time
*Athletes may choose any rep scheme
*Must accumulate 200 total reps