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Wednesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 4

2 Hang Snatch

EMOM 4

Hang Snatch
*Keep loads light/mod and hang onto bar for complex.

*Then build to heavy for the day.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

7 Hang Power Snatch @60% of A or 95/65

7 Burpee over bar

Rest 3 minutes

AMRAP 5

7 Russian KB Swings 53/35

7 HSPU

Rx+

HPSN 115/75

Bar Facing burpee

KB 70/53

HSPU Strict
Score = total rounds and reps combined from both AMRAPs

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