Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Hang Clean (10min to build to a heavy )
B: Metcon (Time)
For Time:
800m Run
60 Wall Balls 20/14
40 Box Jump Over 24/20
20 D-Ball Squat 100/70
400m Run
30 HSPU
20 D-Ball Over 100/70
10 Clean 155/105
*Time cap 20 minutes
Rx+
WB 25/16
HSPU – Strict
Accessory Work
A: Metcon (Weight)
10 x 3
Bench press
Pull up
Dip
BSS / side
Build over sets on all moves