Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (4×6 @65% +/-)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
*Using a set of DB’s
8 DL 35’s/25’s
8 Pushups (Neutral grip on DB)
8 Front Squats 35’s/25’s
12/10 Cal Row
Rx+
50’s/35’s
Accessory Work
A: Metcon (AMRAP – Reps)
5 x max UB reps
Strict pull up
Strict dip
Rest 1 min between movements
Extra work
A: Metcon (No Measure)
45 min @ 80%
30 cal bike
25 wallball
20 Russian step up (10/10)
15 TTB
10 Russian swings 70/53
5 strict HSPU