Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Clean Complex
10min to build to a heavy
power clean + Front Squat + Split Jerk
B: Metcon (3 Rounds for reps)
3min AMRAP
6 Hang Power Cleans 135/95
8 HSPU
8 Box Jump Overs 24/20
Rest 3 minutes
3min AMRAP
4 Hang Power Cleans 155/105
8 HSPU
8 Box Jump Overs 24/20
Rest 3 minutes
3min AMRAP
2 Hang Power Clean 185/125
8 HSPU
8 Box Jump Overs 24/20
MyZone:
High Yellow/Red