Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Front Squat (3 x 5 60% and build)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 Double Unders
10 Alt. DB Snatch 50/35
20 Double Unders
10 1-Arm DB S2OH 50/35- 5/5
Accessory Work
A: Metcon (No Measure)
4-5 sets of
Strict pull up x 8
Strict dips x 8
Weighted step up x 8/leg
Extra work
A: Clean and press 21s (5 x 3 ; 6 x 1)
Perform 1 clean and 1 strict press
Quality movement