Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (10 Rounds for reps)
Pullup dip complex
10min EMOM
5 Pullups (strict) + 5 Dips (strict)
Rx+
weighted
Rings
*Score weight in comments
*Strive for unbroken sets
B: Metcon (Time)
For Time with a partner:
10-9-8-7-6-5-4-3-2-1
Bench Press 225/155
Power Clean
*Scale to 70-75% of your 1RM bench Press
*P1 starts on bench P2 starts on PCL then switch
*Can also DB Floor Press
Accessory Work
A: Metcon (No Measure)
1 arm DB row x 6
1 arm DB press x 6
Weighted box touchdowns @ 31X1 x 6
4-5 sets
Extra work
A: Metcon (Time)
20 cal AB
10-15 TTB – UB
10 sets @ 75-80%