Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (75%x5x5)
B: Metcon (4 Rounds for time)
4 Rounds each for time:
5 Front squats 135/95
40m Double KB Front rack carry 50’s/35’s
15/12 cal bike
*Perform a round every 4minutes
(est. 1:30 of work)
Rx+
70’s/53’s
Accessory Work
Snatch 21s (Add 5#)
Start cycle at 40% max
Add 5# / set
No cycling bar-all singles
Focus on speed and form
am: Metcon (Time)
For time
200 wall ball – 25/16
Each time you break perform
1 x L sit rope climb 15′