Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (3 x 3 )


B: Metcon (Time)

5 Rounds for time:

50m OH Plate Carry Carry 45/35

10 Toes to bar

50m DB Farmer’s Carry, 50’s/35’s

10m Handstand Walk

*50m Outside

Extra work

A: Metcon (No Measure)

500m row

1 min rest

10 sets


B: Metcon (No Measure)

5 sets of

8 strict pullup

8 strict dips

12 TTB

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