Beaverton Strength and Conditioning – CrossFit
Main WOD
Competition WOD
A: Front Squat (Front Squat 3×3 @85-90%+- )
Less than 1 year lifting – 3 x 12-15
B: Deadlift (DL 3×3 @85-90%+-)
Less than 1 year lifting – 3 x 12-15
C: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
30 Double Unders
20 Wall Balls 20/14
10 Pullups
Rx+ WB 25/20
C2B pullups
Accessory Work
A: Metcon (Calories)
Every 3 min for 30 min
20s row @95+ %