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


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

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