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