Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Snatch complex w/ a partner
8min EMOM
Hang Snatch + Snatch
*1st partner should take no longer than :30sec
B: Metcon (Time)
With a partner for time:
100 Alt. Partner Wall Balls 20/14
200m Run (One partner holds a wall sit)
100 Russian KB Swings (53/35)
200m Run (One partner holds a wall sit)
100 T2B
200m Run (One partner holds a wall sit)
100 Devils Press (35’s/25’s) Sets of 5’s
Cash Out:
2 Laps around building D-Ball Front carry (100/70)
Every time D-Ball hits floor = 5 burpees (both athletes)