Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Overhead Squat ( 4-4-4-4 )
*Build each set
*Athlete may start @70%
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
9 Power Snatch 115/75
12 Back Rack Alt Lunge 115/75
15/12 Cals on bike
Rx+
Power Snatch 135/95
Back Rack Lunge 135/95
15/12 Cals on Assault Bike
*12 total 6/side on lunge
MyZone: Yellow