Beaverton Strength and Conditioning – CrossFit
Main WOD
Competition WOD
A: Metcon (5 Rounds for time)
On a 5 min clock for 30 min, perform the following
500m row
5 deadlifts – 255/185
5 box jumps 30/24
Each round for time
Comp/Rx+
Deadlifts – 315/225
Box jumps – 34/28