Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 10
Clean and Jerk
*Begin @50% and build.
B: Metcon (Time)
4 Rounds for time:
400m Run
10 Cleans 135/95
Rx+ – 165/115
Accessory Work
A: Metcon (No Measure)
4-5 sets
Incline DB bench x 5 – heavy
BB curls x 5 – heavy
Reverse lunge x 5/side – BB on back – heavyish