Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Power Clean (10min EMOM)
TNG Power Cleans
5/5/5/3/3/1/1/5/5/5
*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
Rx+
275/185
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