Bring A Friend!
May 4th
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30

May 5th
Downward Dog Yoga – 9:15

Have your friends use this link to sign up!

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)


Pause Snatch + OHS
*Pause 2 sec below knee

*Keep loads light/mod

*Focus on positioning

*Build if form allows

B: Metcon (AMRAP – Rounds and Reps)


2 Wall Balls 20/14

2 Toes to Bar

+2 reps to each movement every round

C: Metcon (Time)


100 Pushups

200 Air Squats

Rx+ w/ vest
*Focus on hitting points of performance for each movement.

*Full depth in squat & stand all the way up.

*Chest touches and arms lock out.

Extra work

A: Metcon (Weight)

Every 30s until fail

1 power clean + power jerk

Add 10# each set

Start at 95/65

After fail, rest 5 min and repeat

Categories: WOD

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