Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds)
10min EMOM
5 HSPU (Strict)
Choose a progression that challenges you for 5 reps.
B: Metcon (Time)
10 Rounds for time:
100m Run
10 Hang Power Snatch 95/65
Rx+ 115/75
C: Metcon (Weight)
Shoulder Acc.
3×12
IYT’s (Prone)
*Face down on incline bench