Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

Buy in 400m Run

4 Rounds for time:

10 Hang Power Clean (135/95)

20sec L-Sit (accumulate if not unbrkn)

20 KB walking lunges (35’s/26’s)

20 sec Handstand Hold

20 Wall Balls (20/14)

Buy out 400m Run
L-Sit: parallets/box/plates

handstand hold:

scale-bottom of pushup/plank

Competition WOD

A: Metcon (Time)

100 burpees for time

B: Metcon (AMRAP – Rounds)


Odd – 5-8 strict HSPU

Even – 20 wallball 25/16

C: Metcon (Time)

150 cal AB


225 cal AD

Accessory Work

D: Metcon (No Measure)

3 sets of

6 weighted ring pullup

6 weighted dips

60s ring plank hold

Rest as needed for good reps

Categories: WOD

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