Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

Pullup dip complex

10min EMOM

5 Pullups (strict) + 5 Dips (strict)



*Score weight in comments

*Strive for unbroken sets

B: Metcon (Time)

For Time with a partner:


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%

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