Friday

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

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