Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Push Press (4×5 @75%)

*Build over sets up to 75%

B: Metcon (Time)

Buy in: 800m Run

4 Rounds of:

5 Power Cleans 155/105

5 Front Squats

5 Muslce Ups

Cash out: 800m Run

Accessory Work

A: Metcon (No Measure)

BB curl 21s….7 high / 7 middle / 7 low / 21 full

DB Bench press x 7 -heavy

Alt lunges x 7/side – heavy – KB or DB

Categories: WOD

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