Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min Alt EMOM
Odd: 5 Muscle up
Even: Bike for Cals 16/12 or Row 15/12
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
1 Rope Climb
5 Dip
10 Toes to bar
15 1-Arm DB Thruster 35/25
200m Run