Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (3 x 3 )
@85%
B: Metcon (Time)
5 Rounds for time:
50m OH Plate Carry Carry 45/35
10 Toes to bar
50m DB Farmer’s Carry, 50’s/35’s
10m Handstand Walk
*50m Outside
Extra work
A: Metcon (No Measure)
500m row
1 min rest
10 sets
80%
B: Metcon (No Measure)
5 sets of
8 strict pullup
8 strict dips
12 TTB