Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

5min EMOM

1 Halting Snatch (Knee) @50-60%


*2sec pause at knee

B: Deadlift (4×6 (70-75%))

*Control all sets to the ground.

*Reset every rep!

*No touch and go.

C: Metcon (5 Rounds for time)

5 Rounds

Each Round for time:

15/12 Cals on bike

5 Burpee box jumps

10 C2B
*Perform every 5 minutes

*10C2B or max unbroken

Categories: WOD

Previous Post:


Next Post: