Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Snatch Balance (12min EMOM x 2 reps)
*Build each set
*Work positioning/speed under bar
*2sec pause in bottom
B: Metcon (Time)
3 Rounds for time:
200m Run
21 Deadlifts 155/105
7 OHS
Rx+ – 185/135
*Choose a load that is challenging but doable in the overhead squat.
*Snatch first rep
Accessory Work
A: Metcon (Time)
Ascending ladder
1-10
Bench press – mod/heavy
Chin up