Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (5×3)
*Build each set
B: Metcon (Time)
5 rounds for time
10 3/4 KB Swings 53/35
20 DU’s
*UB on Swings
Rx+ 70/53
MyZone: Yellow (mid/high) / Red
Rest 3-4 minutes
C: Metcon (Time)
5 rounds for time
10 Bench Press 135/95
100m Run
*UB on bench
Rx+ 155/105
Extra work
A: Deadlift box jump (Time)
21-15 9 of
Dead lift 275/205
Box jump 30/24
B: Metcon (AMRAP – Rounds)
EMOM 30
Min 1 – 18/12 cal AB
Min 2 – 7 MU (UB if possible)
Min 3 – 16 wall ball – 25/16