Beaverton Strength and Conditioning – CrossFit
Main WOD
A: C/J complex (Every 75s for 15 min)
1 power clean
1 front squat
1 clean
2 split jerk
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Competition WOD
A: Metcon (Time)
Regional wod #6
9-6-3 of
Strict HSPU
Hang power cleans 160/110
Burpees over bar
M-M-M -F-F-F
21 min cap
B: Back Squat (3 x 5 @ 41X1 , add 10#)
C: Metcon (AMRAP – Reps)
Conga line MU
Ladder – start at 1 each and build until last failed set