Beaverton Strength and Conditioning – CrossFit
Main WOD
Competition WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 80-85%
15 min of
8 x KB push press press/arm – 53/35
16 x alt lunges – 8/leg
8 x 1 leg step ups w/KB
16 Russian swings
B: Metcon (AMRAP – Rounds and Reps)
Working at 80-85%
15 min of
20 cal row
10 chin ups – palms in
20 V-ups
10 CG push ups