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Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Warm-up (No Measure)
3 sets
5 KB cleans / arm
5 Goblet sq
2 wall walks
B: Metcon (Time)
As a 2 person team
20 synchro burpees
15 Cleans – Rx – 165/115
Masters – clean 135/95
Scaled – clean – 95/65
15 S2OH
20 synchro burpee
12 cleans
12 S2OH
20 synchro burpee
9 cleans
9 S2OH
All barbell moves are synchro
Cap – 15 min
Competition WOD
A: Metcon (AMRAP – Reps)
Complete with a partner in 18 mins
One person working at a time
60 Deadlifts 135 / 95
30 Burpees over bar
60 Front Squats 135 / 95lb
30 Burpees
60 Push Press. 135 / 95lb
30 Burpees
AMRAP (in remaining time)
Clean & Jerk 135 / 95lb
B: 1-Mile Run (Time)
Max Effort 1-Mile Run
OUTSIDE
C: Metcon (AMRAP – Rounds)
EMOM 20
Odd- 10 deficit HSPU 6″
Even – 5/3 MU