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

Categories: WOD

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