Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 10
Clean + Hang Clean + Split Jerk
50% +
B: Metcon (3 Rounds for time)
Every 5 minutes for 15 minutes:
5 Deadlift 225/155
5 Box Jumps 20″
12/10 Cals on Bike
Max Effort!
Accessory Work
A: Metcon (No Measure)
Banded face pull x 12
DB push press x 6 @ 31X1
Weighted plank hold x 1 min
3-4 sets
Extra work
A: Metcon (Time)
For time
5k row
100 burpees