Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (Waves: 4-2-4-2-4-2)

4’s: Stay at 60% each set.

2’s: Begin at 70% and build over sets.

B: Metcon (Time)

4 Rounds for time:

400m Run

10 Power snatch

10 OHS



All sets unbroken

Last snatch into OH squats

Accessory Work

A: Metcon (No Measure)

10 x 3

Weighted strict pull up

Weighted dip

1 leg RDL / side – heavy

Categories: WOD

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