Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Snatch Complex
in 12 minutes build to a heavy
1 Snatch + 1 Hang Snatch
*Focus on quality of movement.
*Complex is to be peformed unbroken
B: Metcon (AMRAP – Rounds and Reps)
12minute AMRAP
30 DU’s
7 TTB
7 HSPU
7 Box Jumps 24/20
Accessory Work
A: Metcon (Weight)
4 sets of
1 arm DB push press x 6 @ 31X1
1 arm DB row x 6 @ 2020
1 arm OH squat x 6 w/2s pause in bottom