Beaverton Strength and Conditioning – CrossFit
Main WOD
Metcon (No Measure)
3 Rounds for activation:
In Groups of 4
3 Box jumps w/ step down
10 Russian Swings (Light)
10 Light Wall Balls
10 Sit ups
A: Metcon (1 Rounds for reps)
7min AMRAP
P1:Row 250m/200m
P2: Max Reps sit ups
Rx+
1-Arm KB 26/18
*When P1 finishes row then switch.
*Score = Max reps of situps
B: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
P1:
Bike 15/12 Cals
15 Russian KB Swings 53/35
Then P2 performs a around (You go I go style)
Rx+
Assault Bike
70/53
*Score = total rounds and reps combined
C: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
P1: Run 200m
P2: AMRAP
5 Burpees
15 Wall Balls 20/14
Rx+ 25/16
*P1 picks up where P2 left off.
*Score = Rounds and reps combined