Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Single leg KB RDL
3 x 5 – mod/heavy with good form
B: Metcon (Time)
For Time:
100 Russian KB Swings 70/53
100 Alt lunges
50 DB DL (2) 50/35
50 Goblet Squat 70/53
100 Pullups
100 dips
30 min cap – scale to finish