Wed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

A: Metcon (Time)

For time

500m row

10 D ball over – 100/70

400m row

8 D ball

300m row

6 D ball

200m row

4 D ball

100m row

2 D ball

Rx+ – 150/100

B: Metcon (AMRAP – Rounds and Reps)

3 rounds of “Cindy”

200m run

AMRAP 12

C: Front Squat (3 x 6, add 5-10#)

Comp class- mandatory

GPP- optional