Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Deadlift (3×5 @75%)
*Build over sets up to 75%
B: Metcon (Time)
For Time:
30 DL 225/155
60 Pushups
90 Cals on Row or 115 Cals on Bike
C: Metcon (3 Rounds for reps)
3 sets
Max reps Pullups
*Rest as needed between sets.
Extra work
A: Metcon (Time)
5 rounds of
200m run
6 MU ring
3 cleans 165/115