Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Overhead Press (3×4 @31×1)
Overhead Press
B: Metcon (Time)
3 Rounds for time of:
15 Russian Swings 70/53
15 Goblet Squats
15 Pull-ups
Rest 5 Minutes
800m Run for time.
Accessory Work
A: Metcon (No Measure)
3-4 sets
Ring row x 5 @ 51X1
KB push up x 5 @ 31X1
1 arm OH squat x 5