Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Front Squat (Build to a 3 rep max in 15minutes )

B: Metcon (5 Rounds for calories)

5 Rounds each for max cals

*1:15 of work

*Perform a round every 4minutes

20m D-Ball Shoulder Rack Carry 100/70

5each 1-Arm DB hang clean and jerk 50/35

Max Cals on Bike in remaining time


D-Ball 150/100

DB 70/50

Assault Bike

Extra work

A: Metcon (Time)

21-15-9 of

thrusters 115/75

bar MU

Accessory Work

A: Metcon (No Measure)

3-4 sets of

DB push press @ 31X1 x 6/side

BSS @ 31X1 x 6/side

Strict TTB x 6-8

Categories: WOD

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