Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
10min Alt. EMOM
Odd: 5 Back Squat @75%+-
Even: 12 Toes to Bar
Rx+
8 T2B strict
B: Metcon (AMRAP – Rounds and Reps)
14min AMRAP
200m Run
20 Wall Balls 20/14
30 Double Unders
Rx+
WB 25/16
Accessory Work
A: Metcon (No Measure)
4-5 sets of
1 arm DB P press @ 31X1 x 6
Pendlay row – palm out x 6 – heavy
Goblet Cossack squats x 6/side
Extra work
A: Metcon (Weight)
EMOM 30
Min 1 – Deficit HSPU x 8-10 (4-6″)
Min 2 – Row 16/12 cal
Min 3 – Clean x 3 – moderate/build