Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (Waves: 4-2-4-2-4-2)
4’s: Stay at 60% each set.
2’s: Begin at 70% and build over sets.
B: Metcon (Time)
4 Rounds for time:
400m Run
10 Power snatch
10 OHS
75-95-115-135
Rx+
All sets unbroken
Last snatch into OH squats
Accessory Work
A: Metcon (No Measure)
10 x 3
Weighted strict pull up
Weighted dip
1 leg RDL / side – heavy