Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (3 Rounds for reps)
Perform w/ Partner:
7min AMRAP
Wall Ball (Max Reps)
50 Double Uunders
7min AMRAP
Rope Climbs (Max Reps)
20 Cals on Bike
7min AMRAP
Turkish Get up (Max Reps)
250m Row
*Conditioning apparatus is pace setter. (DU/Bike/Row)
B: Metcon (Time)
Murph Prep
Finisher with Partner for time:
200 Pushups
300 Air Squats
*Accumulate reps with partner.
*One athlete working at a time.
*Must perform pushups 1st, then Air Squats.