Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Power Clean (15 minutes)
15 Minutes to build to a heavy Power Clean
B: Metcon (Time)
4 Rounds for time:
30 Wall Ball 20/14
10 Power Cleans 135/95
200m Run
Rx+
WB 25/16
PC 155/105
MyZone: Yellow / Red
Accessory Work
A: Metcon (Weight)
4 sets of
1/2 kneel KB press x 8
1 arm KB row x 8
1 arm KB OH squat x 8
Hip ext x 16