Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Snatch Complex
10min EMOM
1 x power snatch
1 x OH squat
1 x snatch
*Build each set
B: Metcon (5 Rounds for time)
5 Rounds each for time
5 Hang Power Cleans 135/95
6 Burpee over bar
15/12 Cals on Bike
Rx+
155/105
Assault Bike
MyZone: Red
*Perform a round every 4 minutes
*Modify to finish under 1:30 at the latest
Accessory Work
A: Metcon (Weight)
4 sets of
1/2 kneel KB press x 8
Strict pull up x 8
GHD sit up x 16