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