Beaverton Strength and Conditioning – CrossFit
A: Metcon (Weight)
2 Hang Snatch
*Keep loads light/mod and hang onto bar for complex.
*Then build to heavy for the day.
B: Metcon (AMRAP – Rounds and Reps)
7 Hang Power Snatch @60% of A or 95/65
7 Burpee over bar
Rest 3 minutes
7 Russian KB Swings 53/35
Bar Facing burpee
Score = total rounds and reps combined from both AMRAPs