Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Time)
In teams of 3
15 Rounds of DT
12 Deadlifts 115/80
9 Hang Power Cleans
6 Push Jerks
30 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rx+
155/105
P1 works on DT rounds
P2 works on Cindy Rounds
P3 Rest
Rotate and share reps as needed.
B: Back Squat (3-3-3-2-2-1)
3 x 3 @ 80%
2 x 2 @ 85-90%
1 x 1 @ 90-95% or max