Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min EMOM
Pullup Dip complex
5 Pullups + 5 Dips
Rx+
Add weight (Dip belt/vest)
*Complete 5 dips & 5 pullups in the same minute.
B: Metcon (5 Rounds for calories)
5 Rounds each for Max Cals
10 hang power snatches 75/55
8 burpee over bar
Max Cals on bike in remaining time
On the bike by 45-50s
Rx+
95/65 – UB
*1:15 of work
*Perform a round every 4 minutes.
MyZone: RED
Accessory Work
A: Metcon (No Measure)
4 sets of
45s anti rotation squat hold/side
45-60s weighted plank hold
30-40s chin over bar static hold