Fri

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Bench Press (4×8 )

*Build each set

5 Strict Pullups

Rx+ Add weight belt

B: Metcon (AMRAP – Rounds and Reps)

14min AMRAP

Clean 205/135

5 Bar Muscle up

Clean 205/135

10 Ring Dip

Clean 205/135

15 Burpees

Clean 205/135

20 DU

Extra work

A: Deadlift (5 x 5 @ 60%)

B: Deficit Handstand Push-ups (5 x 8 @ 6″ deficit)