Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (Build to a 3 rep in 15 minutes)


Back Squat (1×20 AHAP)

*5 minutes

B: Metcon (Time)

5 Rounds for time:

10 Toes to bar

10 Burpees

Rest 5 minutes

10 Legless rope climbs 15’/12′ or (until time cap)

Time cap total – 25 min
*Score total time (rest included)

Accessory Work

A: Metcon (No Measure)

1 leg KB RDL x 6/side

Hip ext x 12

HS walk practice 90s

3-4 sets

Categories: WOD

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