Friday

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

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