Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Overhead Press (3×4 @31×1)

Overhead Press

B: Metcon (Time)

3 Rounds for time of:

15 Russian Swings 70/53

15 Goblet Squats

15 Pull-ups

Rest 5 Minutes

800m Run for time.

Accessory Work

A: Metcon (No Measure)

3-4 sets

Ring row x 5 @ 51X1

KB push up x 5 @ 31X1

1 arm OH squat x 5

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