Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Power Clean (10min EMOM)

TNG Power Cleans


*TNG Reps, begin @ 50% 1RM Power Clean.

*For last 3 rounds drop back down to a weight you can perform 5

quality reps TNG.

B: Metcon (AMRAP – Reps)

12min AMRAP

*Add 2 reps each round

2 DL 225/155

2 Wall Ball 20/14



WB 25/16

Extra work

A: Metcon (AMRAP – Reps)

Pull up clusters

Pick a rep scheme you can hold across sets

X.X.X.X x 4

Rest 15s

Rest 3 min

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