Announcements
Bring A Friend!
May 4th
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30
May 5th
Downward Dog Yoga – 9:15
Have your friends use this link to sign up!
https://bit.ly/2t2h9Ok
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (5 x 3)
*Begin at 60% and build
*Dead Stop
B: Metcon (Time)
2 Rounds for time w/ a partner:
50 HSPU
40 Russian KB Swings 70/53
30 Power Clean and Jerks 115/75
20 Cal Row (Partner not rowing holds bar in front rack)
20 min cap
Rx+ – 155/105
Strict HSPU
Then
800m run together