Wednesday

Beaverton Strength and Conditioning – CrossFit

Warm-up

A: Metcon (Time)

10-9-8…..2-1

Air squat

Jump squat

Time cap – 4 min

A: Front Squat (3×3 @85% )

*Build to 85% and then perform sets

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

4 Cleans 165/115

4 Bar Facing Burpees

2 Rope Climbs

Rest 5 minutes and the repeat AMRAP 5.

Rx+ – 185/125

Categories: WOD

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