Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat (65%x5, 70%x5, 75%x4, 80%x3x2)
B: Metcon (AMRAP – Rounds and Reps)
Take 10mins to build to 80% snatch
@ 10minutes on clock, perform
12min AMRAP
Snatch @80%
20 DU
10 HSPU
Accessory Work
A: Metcon (No Measure)
4-5 sets of
Alt DB bench x 8/side
D ball sit up x 16 keep OH
Chin-up x 8-12