Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min EMOM
2 Push Press + 1 split Jerk
From a rack
*Begin @55% of 1RM Push Press
*Build each set
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15/12 Cal Bike
7 C2B pull up
15/12 Cal Row
7 HSPU
100m run
Rx+ – Ring MU
Strict HSPU
Accessory Work
A: Metcon (No Measure)
10 sets of
5 Incline DB bench
5 strict pull up
5 strict dips
Rest 90s bt sets