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