Mon

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (4×5 @80-85%)

*Each rep start from dead stop

B: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Extra work

C: C/J complex (Every 2 min for 20 min)

1 power clean

1 front squat

1 clean

2 split jerk
Build to a 80% C/J in 12 min , then begin

Morning session

am: Metcon (AMRAP – Rounds)

EMOM 30

Odd – 15 wall ball 25/20

Even – 12 TTB

Scale as needed to finish

Categories: WOD

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