Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
4 sets
5 Strict Pullups (Weighted)
s/s
5 Strict Double KB Press (53/35)
*Full ROM
*Elbow tucked into side, KB on outside of forearm.
B: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
3 Clean 185/125
6 HSPU
15/12 Cals on Bike
Rx+
Clean 225/155
6 HSPU on 45lb Plates (Strict)
15/12 Cals on Assault bike
Extra work
A: Metcon (AMRAP – Rounds)
AMRAP 30 @ 80%
300m row
25 wall ball
20 TTB
15 Russian swing 70/53
Accessory Work
A: Clean and press 21s (5 x 3 ; 6 x 1)
Perform 1 clean and 1 strict press
Quality movement