Beaverton Strength and Conditioning – CrossFit
Main WOD
A: 1 Push Jerk + 1 Split Jerk (10min EMOM)
*Build each set
*Partner up, finish by the :30sec mark.
B: Metcon (Time)
With a Partner
For Time:
100 Shoulder to Overhead 135/95lbs
400m run
100 GHD Sit Ups
400m run
100 Cleans
400m run
100 Handstand Push-Ups
400m run
MOD’s:
MB Situps
Rx+
155/105
Zones: Yellow / Red (minimal)