Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Activation/movement Prep
3 sets
10 Pendlay Rows (w/ BB & 2sec pause)
10m Banded lateral walks
B: Deadlift (3×8 @ 70-75%)
C: Metcon (2 Rounds for reps)
5min AMRAP
Ascending ladder
2 Thrusters 95/65
2 Bar Facing Burpees
4 Thrusters
4 Bar Facing Burpees
6…
6…
Directly into
5min AMRAP
10 Overhead Squat 95/65
20 Double Unders
*Clock continues to run for 10mins.
Score = Reps
Accessory Work
A: Snatch 21s (Add 5# to start weight)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form