Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Overhead Squat (10min EMOM 3 OHS )
*Begin at 50%
*Build each set
*Quality of movement/full depth
B: Metcon (Time)
7 Rounds for time:
5 Deadlift 185/135
10 Burpee over Bar
20 DU
Rx+
225/155
Accessory Work
A: Metcon (No Measure)
4 sets of
1 arm DB push press x 6 @ 31X1
1 arm DB row x 6 @ 2020
BSS x 6 @ 30X1