Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets for activation:
3 Seated box jump (Red box > higher box)
12 Banded RDL (6each side)
https://www.youtube.com/watch?v=7uwYmsDuQtE
B: Back Squat ( Back Squat 3×6 (70-75%) Then Perform 1×20)
C: Metcon (AMRAP – Rounds and Reps)
Minutes 1-10:
EMOM 1 Split Jerk
*Build up to a heavy
Then…
Minutes 11-16:
AMRAP
10 S2OH @40% of Split Jerk
25 Double Unders
*Record your split Jerk in part D.