Saturday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Skills practice

10 min cap

3 sets NOT fortime

1-2 rope climbs – 12-15′

3-4 tall box jumps – no rebound, good reset each rep

30-50 DU – UB

B: Metcon (Time)

5 rounds of

200m run

15 pull ups

10 HSPU

5 deadlifts – 65-70%

Rest 6 min then

5 rounds of

30 cal bike

20 Russian swings – 70/53

10 Goblet sq

Categories: WOD

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