Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Strict Press (3×3)

B: Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes

3 Power Cleans 135/95 TNG

6 Burpees

15/12 Cals on bike

Rx+ – 165/115

AB

Extra work

A: Metcon (AMRAP – Rounds)

EMOM 20

10 wallball + 5 TTB

Accessory Work

A: Metcon (AMRAP – Rounds)

3-4 sets of

DB ext rotations x 8

Weighted plank hold x 60s

BSS x 5/side @ 30X0

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