Weds

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

12min EMOM

Odd: 3 Front Squat

Even: 6 Back Squat

*Load bar at 55% of 1RM Front squat

B: Metcon (Time)

21-15-9

Toes to bar

DB Power Cleans 50’s/35’s

Row for cals

Accessory Work

A: Metcon (No Measure)

4-5 sets of

12 DB incline bench

12 DB seated curls

6/side BSS @ 10-15% BW each hand

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