Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (65%x5, 70%x5, 75%x4, 80%x3x2)

B: Metcon (AMRAP – Rounds and Reps)

Take 10mins to build to 80% snatch

@ 10minutes on clock, perform

12min AMRAP

Snatch @80%

20 DU


Accessory Work

A: Metcon (No Measure)

4-5 sets of

Alt DB bench x 8/side

D ball sit up x 16 keep OH

Chin-up x 8-12

Categories: WOD

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