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

Group: Power Cleans 3 (No Measure)

Couch Stretch 90/90

3 Rounds:

Jog 100m

5 Box Jumps (higher)

Empty Bar

2 Rounds:

5 Deadlift (empty bar)

5 Hang Muscle Clean

5 Push Press

EMOM

Metcon (Weight)

EMOM 30

1: 5 Power Cleans (75-80%)

2: Row 20/15 Cals

3: 6 Toe to Bar (Rx+ 10)

Post Load to Score.

Click RX only if you hit all Row Cals and Toes to bars.

Finisher

Metcon (Time)

For Time:

Accumulate 1:00 in Ring Plank (set rings 3-6 inches off floor)

Immediately Into:

101 AbMat Situps

Score: total time on clock including plank

For AbMat Situps: knees together, touch chest to thighs at top. Hands to floor at bottom.

Supplementals (Extra Credit)

BIAS WORK

STRENGTH

15 Minutes to find…

1 RM Jerk

GYMNASTICS

For Time

30 MU

-Rest 10:00-

AMRAP x 5 Minutes

MAX Strict HSPU