Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Reps)
OTM 20mins
@70% effort
Minute 1: Row x 10-15 Cals
Minute 2: Burpee x 10-15
Minute 3: Air Squat x 10-15
Minute 4: Hollow Rock x 10-20
*5 Rounds of each
*Row/Burpee should
not be longer than 40-45sec
*Air squats/Hollow Rocks
no longer than 30sec
*SCALE to finish in these
time zones.
SCORE = Row+Burpee+Airsquat