Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (8 Rounds for reps)

Alt. EMOM 8

Odd: 5 Muscle Ups

Even: 5 Thursters 135/95

B: Metcon (Time)

Partner “Kelly”

5 Rounds for time with a partner:

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14


Box 30/24

WB 25/16
*Run together, divide reps anyway you like.

Categories: WOD

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