Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat (3×5 @42×1)
B: Metcon (Time)
21-15-9
OH squat – 95/65
Pullup
Row 500m
Rest 3 min
12-9-6
OH squat
Pullup
Row 500m
Rx+ – 115/75
C2B
Accessory Work
A: Metcon (No Measure)
3-4 sets of
1 arm DB Push press x 5 @ 31X1
Pendlay row x 5 @ 31X1
Goblet squat x 5 w/3s hold in bottom
Extra work
A: Metcon (No Measure)
500m row
10-12 UB TTB