Beaverton Strength and Conditioning – CrossFit
Main WOD
A: December Monthly challenge (Weight)
AMRAP 5 of
Squat clean thrusters for max weight moved overhead
Ladies – 45/75/105#
Men – 95/135/165
B: Metcon (Time)
4 Rounds for time:
7 DL 225/155
7 Burpee
14 pull ups
60sec D-Ball Hold 100/70
Rx+
DL 275/185
Burpee over bar
C2B pull up
D-Ball 150/100
Accessory Work
A: Metcon (No Measure)
3-4 sets
IYTs x 12
1 arm OH squat KB x 6/side – hold 2s
Weighted plank x 60s
Extra work
A: Strict Press (Clusters 5.5.5 x 3)
Rest 20s
Rest 3 min