Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM

Pullup Dip complex

5 Pullups + 5 Dips


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


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

Categories: WOD

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