Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Partner WOD
7min AMRAP
P1: 21 Air Squats
P2: Plank Hold
Partner 2 must hold plank in order for partner 1’s air squats to count.
B: Metcon (AMRAP – Rounds and Reps)
Partner WOD
7min AMRAP
12 KB SDLHP (#53/#35)
6 Burpees
RX+(#70/#53)
P1 goes and completes full round before P2 can go.
C: Metcon (AMRAP – Rounds and Reps)
Partner WOD
7min AMRAP
12 D-Ball over shoulder (#100/#70)
200m Run
Rx+ (#150/#100)
Must alternate partners every D-Ball over the shoulder rep. Run must be completed together.