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