Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets for activation:
10m Banded lateral walks
s/s
6ea. Bulgarian Split Squat
*BSS: Slow/controlled on way down, explode up.
B: Back Squat ( 4×5 @80-85%)
C: Metcon (AMRAP – Rounds and Reps)
12min AMRAP
1 Clean and Jerk (205/135)
10 Wall Balls 20/14
1 Clean and Jerk (205/135)
30 Double Unders
Rx+
C&J 225/155
WB 30/20 Unbroken
Extra work
D: Metcon (No Measure)
3 x 12 strict pull up
3 x 12 strict dips