Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (3×8)
*Build each set
*3rd set should be a challenging
set of 8 reps.
B: Overhead Press (3×8)
*Build each set
*3rd set should be a challenging
set of 8 reps.
C: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10m 1-Arm DB overhead lunge (50/35)
10 Toe to bar
10m 1-Arm DB overhead lunge
10 Box Jump (24/20)