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