Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (80%x5x5)
B: Metcon (AMRAP – Rounds and Reps)
16min AMRAP
9 OHS 115/95
12 Alt. back rack step lunges
15 T2B
20 Cal Row
Clean and Jerk 21s (Light and fast)
Start at 40% and add 5# each set – focus on speed and form
Morning session
am: Metcon (Time)
Working at 75%
500m row
5 strict HSPU
10 burpees
Accessory Work
A: Metcon (Weight)
5 x 12 of
Incline DB bench
Seated DB curls
Seated leg lifts
BTN strict pull up -max or 12