Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (8 Rounds for reps)

8min EMOM

5 strict Dips + 5 strict Pullups


add weight

B: Metcon (6 Rounds for reps)

1min on , 1min off x 6

AMRAP Power Clean and Jerk @70% of 1RM PCL and Jerk

C: Metcon (AMRAP – Rounds and Reps)

8min AMRAP

10 DL @ Part B weight

10 Toes to Bar

Accessory Work

A: Metcon (No Measure)

4 sets of

DB ext rotations x 8

BB glute bridge x 8 w/2s hold

GHD sit up x 16

Categories: WOD

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