Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat (Build to a 3 rep in 15 minutes)
*15minutes
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