Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
EMOM 10 (Alternating)
Odd: 8 DB Box Step Overs 50’s/35’s (24″/20″)
Even: 15/12 Cal Row or 18/15 Cal Bike
*Work up until the :45sec mark and rotate.
B: Metcon (Time)
5 rounds for time
Run 200m / 20/15 cal bike
Max Rep Bench Press 135/95
5 D-Ball Over Shoulder 100/70
Rx+ – 150/100
Time cap – 20 min
*Work up until the :45sec mark and rotate.
*Score = Max reps per round.
Accessory Work
A: Metcon (No Measure)
10 x 3
Weighted pull up
Weighted dip
D ball clean – heavy