Beaverton Strength and Conditioning – CrossFit
Main WOD
B: Metcon (Time)
For Time With Partner:
Buy In
800m DB/KB Suitcase Carry 50/35
100 Pull-ups
100 Push-ups
100 Goblet Alt. Lunges 50/35 (single KB or DB)
100 1-Arm S2OH 50/35
100 Goblet Sit-ups 50/35
100 Wall Balls 20/14
Buy Out
20 Synchronized burpees
Rx+
DB/KB 70/50
C2B Pullups
GHD Situps
WB 25/20
*During the 800m Suitcase carry Buy in, if the DB/KB touches the ground the team adds 10 synchronized Burpees to their buy out total.