Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (3×4 @31×1)

B: Back Squat (1×20 AHAP)

C: Metcon (Time)

20-15-10 of:

DL 185/135

Power Clean 165/125

Front Squat 135/95

S2OH 115/75

Cals on Air Dyne

Rx+

225/185/165/135

Assault Bike

Accessory Work

A: Metcon (No Measure)

10 x 5

Strict pull up

Strict dip

-weighted if possible

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