Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Power Clean + Hang Clean + Split Jerk (1+1+1)
Clean Complex 8min EMOM
*Start @50% of PCL and build
B: Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Accessory Work
Snatch 21s (Add 5#)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form