Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
Take 10 minutes to build up to a heavy for the
following complex:
1 Power Snatch + 1 Hang Snatch
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 power snatch 75/55
10 TTB
10 cal row / 15 cal bike
Rx+ – 115/85
TTB UB
Accessory Work
A: Metcon (No Measure)
3-4 sets of
40-60s chin over bar static hold
2 min Goblet squat hold – keep back flat
90s HS walk practice
Extra work
A: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#