Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
On a 12 minute clock build to a heavy in the following:
3 Push Press (Snatch Grip) + 3 OHS
*Build each set
B: Metcon (5 Rounds for reps)
25min Alt EMOM
15/12 Cal Row
10 Dips
15 Toes to Bar
10 Box Jumps 24/20
Rest
Rx+
Cal Row 18/15
Ring Dips
GHD Sit Ups
Box Jump 30/24
*Score = reps per round (5 Rounds total)
Extra work
A: Metcon (No Measure)
5 rounds at 70%
25 cal AB
50 single unders
500m row
Keep breathing conversational
Accessory Work
A: Metcon (No Measure)
5 x 5 strict pull up
Weighted if possible
5 x 10 feet up KB push up
5 x 5/side 1 arm OH squat