Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets of
10-12 HSPU (Cycle)
3-4 Tall Box Jumps
30-50 DU’s (Unbroken)
B: Clean (Build to a heavy in 15minutes)
Rest 5 minutes then perform part C
C: Metcon (Time)
30 Squat Cleans for time
225/155 or 75-80%
Accessory Work
A: Metcon (No Measure)
3-4 sets
BSS x 5 @ 31X1 -light weight
1 arm DB row x 5 @ 2121
1 arm DB push press x 5 @ 31X1