Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (In 15mins build to a heavy 3 rep )
B: Metcon (4 Rounds for reps)
4 Rounds each for reps
1min of Burpee Box Jumps 24/20
1min of Air Squats
1min of DU
1min of KB SDLHP 53/35
1min Rest
Extra work
A: Snatch complex 2 (Every 90s for 15 min-build )
1 hang power snatch
1 OH squat
1 Full snatch
Accessory Work
A: Metcon (No Measure)
3-4 sets
8/side BSS – 1 arm OH hold KB
Max rep strict pull up
16 hip ext