Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (1 Rounds for reps)

10min Alt EMOM

Odd: 15 wallball – 20/16

Even: 15/12 Cals on Row or 15/12 cals on bike

Rx+ – 25/16

18/15 cals
Score = total reps + weight in comment section

B: Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

With a partner:

400m Run (Both)

10m HS Walk (one person)

10 Muscle ups

*10m 1-Arm OH Walking lunge 50/35

*(Both – P1 performs 10m lunge, then brings the DB back for P2 to perform lunge)

300m Run or 100m Power Walk

20m Bear crawl

10 Pullups + 10 Pushups (Both)

BW Lunge or Air squat + step

Categories: WOD

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