Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Front Squat (5 X 3)

*Begin at 60% and build

B: Metcon (Time)

3 Rounds for time:

400m Run

21 Push Press 105/70

15 Burpees

9 Bar Muscle ups

Accessory Work

A: Metcon (No Measure)

1 Min each of

Heavy plank hold

PVC/bar OH squat hold

Build over sets

5 sets

Categories: WOD

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