Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (3×8 @31×1)
B: Metcon (Time)
5 Rounds for Time:
25 Wall Balls 20/14
50 Double Unders
100m Farmers Carry 53’s/35’s
Rx+
25/20
F. Carry 70’s/53’s
*This WOD will have a time cap
C: Metcon (Time)
Finisher:
W/ a partner switching every 250m
Row 2000m for time.
*8min Time cap
Score = Time completed or max Meters
Competition WOD
C: Upper body pull Challenge (Time)
30 MU
100 strict pull ups
100 kipping pull ups