Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
EMOM 10
15 DU + 1 Clean @65%
Score weight in comments
B: Metcon (Time)
3 Rounds for time:
15 HSPU
10 DB Box step over 50’s/35’s
5 Bar MU
Accessory Work
A: Metcon (No Measure)
3-4 sets of
Ring row x 5 @ 30X1
KB push up x 5 @ 31X1
Banded anti rotation squat hold x 30s/side
Extra work
A: Metcon (Time)
5k row
Each 1k pick up speed
Last 1k should be hard pace