Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Push Press (75-80%x5x5)
B: Metcon (4 Rounds for calories)
4 Rounds
Perform a round every 4 minutes
90seconds of work
9 Squat Clean Thurtsers 95/65 – must be Touch and Go !!
6 Bar Facing Burpees
Row Max Cals
Score = Max Cals on Rower per round
*Athlete chooses a weight to go UB with.
Accessory Work
Snatch (Clusters 1.1.1 x 5)
Rest 15s
Rest 2-3 min