Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (5×3)
*Begin at 60% and build each set
B: Metcon (Time)
For Time:
100 DU Buy In:
3 Rounds:
400m Run
10 DL 225/155
100 DU Cash Out
Accessory Work
A: Metcon (No Measure)
3-4 sets of
DB ext rotation x 8
IYTs x 8
Flutter kick x 100 (50/50)
Extra work
A: Metcon (Time)
Front squat
Build to a heavy 3 rep in 15 min
Rest 6 min , then
3 rounds of
20 cal AB
15 C2B pull up
10 front squat 165/115