New Year’s Eve

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

In teams of 3

15 Rounds of DT

12 Deadlifts 115/80

9 Hang Power Cleans

6 Push Jerks

30 Rounds of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

Rx+

155/105
P1 works on DT rounds

P2 works on Cindy Rounds

P3 Rest

Rotate and share reps as needed.

B: Back Squat (3-3-3-2-2-1)

3 x 3 @ 80%

2 x 2 @ 85-90%

1 x 1 @ 90-95% or max

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