Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (4-2-4-2-4-2)
*Build on the 2’s.
4’s: 65%
2’s: 75% and build
B: Metcon (Time)
5 Rounds for time:
5 Deadlifts (70%)
10 Bench Press or DB floor press (60%)
*2 separate bars
Accessory Work
A: Metcon (No Measure)
3-4 sets of
DB ext. rotations x 8
DB 1 arm row x 8
Cossack lunge x 8 (4/4) weighted