WOD

Announcements

Thanksgiving Weekend Schedule:
—Thurs, Nov 22nd: 9am-10am – All Levels WOD (only class today)
—Fri, Nov 23rd: 10am All Levels Class (only class today)
—Sat, Nov 24th: 10am All Levels, 11am Open Gym

CrossFit Tigard PAW – CrossFit

Warm-up

Strength

Back Squat

18 Mins to accomplish A & B:

A) Find 3RM

B) 2×3 @ 90% 3RM

Back Squat (todays 3RM)

Back Squat (2×3 @ 90% 3RM)

Metcon

Pixie (Time)

For Time:

30-20-10

Wallball (20/14)

15-10-5

CTB Pullup

*8 mins CAP
logistics: two heats

Supplementals (Extra Credit)

BIAS WORK:

Conditioning

18.1

AMRAP x 20 Minutes

8 TTB

5/5 SA DB Hang Power Clean to OH (50/35)

14/12 Cal Row

STRENGTH

1RM Power Clean

Then…

AMRAP x 8:00

Power Cleans at 90% of above