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)
MOD’s
300m Run or 100m Power Walk
20m Bear crawl
10 Pullups + 10 Pushups (Both)
BW Lunge or Air squat + step