Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
Pull up / dip complex
EMOM 10 (Alt.)
ODD:
4 Strict Pull-ups w/ DB between feet
4 Strict Pull-ups
*Perform without coming off of bar
EVEN:
4 Strict dips w/ DB between feet
4 Strict dips
*Perform without coming off of bar
MODs:
L1
4 strict pullups
4 butterfly/kip
4 strict dips
4 kipping dips
L2
8 Banded pullups/Rings rows
8 Banded dips / dips on bench/box
*Input weight used in comments
B: Metcon (Time)
For Time:
400m Run
40 Alt. DB Snatch 50/35
50 DU
400m Run
30 Alt. DB Snatch
50 DU
400m Run
20 Alt. DB Snatch
50 DU
MyZone: Yellow (Mid) / Red (low)