Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Front Squat (3 x 3 @ 85%-90%)
B: Metcon (5 Rounds for calories)
5 Rounds each for time:
20m Farmer’s Carry 53/35
10 Double Russian KB Swings
Max Cals on bike
*Perform a round every 4 minutes
Rx+
70/53
Assault Bike
Extra work
A: Metcon (Weight)
Power snatch clusters
3.3.3 x 5
Rest 20s bt clusters
Rest 3-4 min bt sets
Touch and go all sets
Make it hurt