Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Clean complex:
6min EMOM
3 Position Clean (Floor/knee/mid thigh or hip)
https://www.youtube.com/watch?v=x3cOxXOYbwA
*Build over sets
B: Metcon (5 Rounds for time)
5 Rounds each for time
12/10 Cals on Bike
20m D-Ball Front carry (100/70)
10 KB Hang Power Clean (53/35)
*Perform a round every 4 minutes
Rx+
Assault Bike
DBall (150/100)
KB (70/53)