Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Activation:
3 Rounds
10 Hollow Rocks
5 Pullups + 5 pushups
5 BB Snatch
B: Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Chest to bar
Snatch #115/75
Rx+
Muscle ups
#135/95
C: Metcon (Time)
Finisher w/ a partner
200 Pushups
*Alternate each set. Choose a manageable number and stick with it.