Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 10
Power Snatch + Hang Snatch
*Hang onto bar for complex
*Skill work, move efficiently and dial in form.
B: Metcon (3 Rounds for time)
3 Rounds each for time:
15 Push Press 95/65
10 Bar Facing Burpees
SPRINT!
*Perform a set every 5 minutes
Accessory Work
A: Metcon (No Measure)
1/2 kneel KB crossover x 8
1 arm KB row x 8
L-sit x 30s (accumulate)
3-4 sets