Wednesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

4 sets

5 Strict Pullups (Weighted)

s/s

5 Strict Double KB Press (53/35)
*Full ROM

*Elbow tucked into side, KB on outside of forearm.

B: Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

3 Clean 185/125

6 HSPU

15/12 Cals on Bike

Rx+

Clean 225/155

6 HSPU on 45lb Plates (Strict)

15/12 Cals on Assault bike

Extra work

A: Metcon (AMRAP – Rounds)

AMRAP 30 @ 80%

300m row

25 wall ball

20 TTB

15 Russian swing 70/53

Accessory Work

A: Clean and press 21s (5 x 3 ; 6 x 1)

Perform 1 clean and 1 strict press

Quality movement

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