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