Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 8
2 power cleans – 115/75
2 front squats
2 S2OH
Build over sets
Score heaviest set
B: Metcon (Time)
3 Rounds for time:
21 Wall balls (20/14)
14 Handstand push-ups
7 Deadlifts (275/185)
Rx+
WB (25/16)
Deadlifts (315/205)
MyZone: Yellow (Mid/high) / Red (Low)
Extra work
A: Metcon (Time)
For time
200 wall ball 25/16
Each time you break, perform 1 legless rope climb – 15′