Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Plyo/activation:
3 Rounds
5 MB Power drops
s/s
Depth jump from red box
https://www.youtube.com/watch?v=AzPJZHOmGEg
B: Metcon (Weight)
10min EMOM
Push Jerk + Split Jerk
*Take from Rack
C: Metcon (Time)
For Time:
400m Run
100 DB Snatches 50/35
*EMOM 5 Goblet Squats w/ DB