Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
5min EMOM
1 Halting Snatch (Knee) @50-60%
1 OHS
*Efficiency/speed
*2sec pause at knee
B: Deadlift (4×6 (70-75%))
*Control all sets to the ground.
*Reset every rep!
*No touch and go.
C: Metcon (5 Rounds for time)
5 Rounds
Each Round for time:
15/12 Cals on bike
5 Burpee box jumps
10 C2B
*Perform every 5 minutes
*10C2B or max unbroken