Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Plyo/activation:
3 Rounds
10 Ball Slams 30/20
10 Ring Rows (Feet elevated)
10 Banded Goodmornings
5 Tall Box Jumps
B: Metcon (Time)
For Time:
With a partner
400m D-Ball Carry 100/70
50 1-Arm DB Push Press-each arm 35/25
10 Rope Climbs 12′
Run 1 mile (Both)
10 Rope Climbs 12′
50 1-Arm DB Push Press-each arm
400m D-Ball Carry
Rx+
D-Ball 150/100
1-Arm DB 50/35
Rope Climb 15′
*Use a vest 20/14