WOD

CrossFit Tigard PAW – CrossFit

Warm-up

3-4 Rounds (10 mins MAX)

30 Double Unders

6/6 SA DB Bent Over Row

5 Stationary Inchworms (move hands) with 2 Push-ups each

10 Straight Leg Sit-ups

6/6 Single Arm DB Strict Press

From here grab out barbells and have athletes perform the following on your call…

7 Deadlifts

5 Dip, Drive, High Pull (Focus on keeping the BB close with elbows high)

5 High Hang Power Clean

5 Above the Knee Power Cleans

5 Power Cleans

Strength

EMOM x 12 MINUTES

1 Power Clean

*Build to max single for day

Power Clean (todays best single)

Metcon

Metcon (Time)

W/Partner, 3 Rounds Each*:

25/20 Cal Row

20/15 Push-ups

10 Power Cleans (65-70%)

One partner does a full round while the other rests, switch after complete round until each does 3 rounds. Score is total time to completion as a team.

Cooldown

Coach Choice