WOD

CrossFit Tigard PAW – CrossFit

Warm-up

PVC passthroughs

AMRAP x 8 MINUTES

30 Single Unders

5 Scap Pull-ups

3 Strict Pull-ups

5 Stationary Inchworm (move hands) w/2 Pushup Each

10 Glute Bridges

Skills:

Drills for Push Press and Split Jerk

Strength

On the 1:30, for 7 Rounds:

2 Push Press + 2 Split Jerk

Build to a complex max, then drop down by 10-15% and finish out remaining rounds with solid technique work.

Complex: 2 Push Press + 2 Split Jerk (today’s best complex)

EMOM

Metcon (AMRAP – Rounds)

EMOM, 20 Mins

1: 10/8 Cal Bike (Rx+ 15/12)

2: 5 CTB Pullup (Rx+ 5 Bar Muscle Up)

3: 10 Parallette Shoot Throughs

4: 10 Toes to Bar (Rx+ 15)

**Must be able to complete the cals on bike in less than 50 sec.

**No “SCORE” today, but you can put in how many minutes you completed as written and whether RX, RX+ or Scaled

Supplementals (Extra Credit)

BIAS WORK

STRENGTH

10 Sets Every 2:00

3 Power Snatches + 3 Hang Squat Snatch (155/105)

CONDITIONING (85%/tough)

27-21-15-9

Cal Bike

Burpees Over Box

-Rest 5:00-

27-21-15-9

Cal Bike

Kettlebell Swings (70/53)