WOD

CrossFit Tigard PAW – CrossFit

Warm-up

COMBO Class with Fundies Today/Tonight

Warmup: Coaches Choice

-Then-

SKILL

10:00 Rope Climb Review

Metcon

Metcon (Time)

FOR TIME

400m Run

30 Burpees to Target*

30 KB Swings (53/36; Rx+ 70/53)

400m Run

10 Rope Climbs**

400m Run

30 KB Swings (53/36; Rx+ 70/53)

30 Burpees to Target*

400m Run

*Target is set to 6″ above max standing reach

**Scale rope climbs to 5 climbs, 20 Rope Lowers, or 40 Ring Rows.

(25 Min Time Cap)

Finisher

CORE FINISHER

Accumulate 5:00 in any Plank position