Tuesday

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

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