Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Bench Press (3 x 5 – deadstop all reps – 50-60%)

B: Metcon (AMRAP – Rounds and Reps)

14minute AMRAP

21 Wall Balls 20/14

15 KB Swings 3/4 53/35

9 Burpee Box Jumps 24/20

6 Dips

Rx+

WB 25/16

KB 70/53

Ring Dips

Accessory Work

A: Metcon (No Measure)

3 sets of

3 weighted pull up

5 strict pull up

7 kip pull up

All UB sets/reps

Rest as needed

3 sets of

3 weighted dips

5 strict dip

7 kip dip

Rest as needed

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