WOD

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

W/Partner

Row 1K Strapless, Switch every 100m

Then:

2 Rounds:

10 Glute Bridge

10 Lying Leg Crossover

10 Scorpion

10 Goblet Good Morning

Strength

Deadlift

10 Mins to Build to a Heavy Set of 5.

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

20 DB Power Cleans (40/30; Rx+ 50/35)

20 DB Lunges w/DB’s on shoulders (keep hands on dumbells)

30 AbMat Sit-ups

Supplementals (Extra Credit)

BIAS WORK:

STRENGTH

EMOM x 12 MINUTES

2 Squat Snatches (185/125)

EMOM x 12 MINUTES

2 Squats Cleans (225/155)

CONDITIONING

AMRAP x 12 MINUTES (85%+/hard)

5 Power Snatches (135/95)

10 Box Jump Overs (24/20)

12 WB (20/14)