Sun

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (No Measure)

3 sets not for time of

5 tall box jumps – 36/30

5 wallball as high as possible

men- 12-14#

ladies – 8-10#

5 Sots press – empty bar

10 min

B: Metcon (Weight)

warm up the following complex for 5-6 min

1 x power snatch

3 x OH squat

1 x snatch

C: Metcon (Weight)

EMOM 15 of complex

Start light and build over sets

D: Front Squat (3 x 8 , 65-68%)