Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
With a partner complete the following for time:
A) 200/150 Cals on Row
B) 200/150 Cals on Bike
A)every minute both athletes perform 5 HSPU
B)every minute both athletes perform 5 T2B
*Begin WOD at (0:00) with 5 HSPU or T2B.
Accessory Work
B: Metcon (No Measure)
1/2 kneel KB crossover x 8
1 arm KB sit up x 8/ side
1 arm OH squat x 8
3-4 sets