Beaverton Strength and Conditioning – CrossFit

Competition WOD

Morning session

am: Metcon (Time)

For time

100 cal row

50 Med ball cleans 70/50

100 cal bike

Main WOD

A: Metcon (4 Rounds for reps)

Plyometric skills:

4 Sets

:15sec quick feet plyos onto plate (15/10lb plate)

:15sec Rest

Score = Reps per round

B: Box Squat (Box Squat 4×6 @21×1 )

*Athlete may build each set

C: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Back Squat (185/125) *From floor

20 Double Unders

15/12 Cals on bike

Categories: WOD

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