sat wod

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Back Squat (5×3 @ 31×1 60-70%)

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD

10min AMRAP

Single KB front rack lunge 12



10min AMRAP

DU 25

Muscle Up 5
Only 1 partner working at a time. P1 completes the round then tags P2

so they can complete the round.

A2: Metcon (Time)

Partner Karen

150 wall balls for time

Use a heavier ball than normal

Men – 25#

Ladies – 20#

Categories: WOD

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