WOD

CrossFit Tigard PAW – CrossFit

Warm-up

Combo Class CF/Fundies Today

PVC Passthroughs

AMRAP x 10 Minutes:

12 Power Swings

6/6 SA KB Push Press

6/6 KB OH Lunge

6/6 KB SA Bent Over Row

6 KB Goblet Squats w/Pause

Metcon

Metcon (AMRAP – Reps)

EMOM x 30 MINUTES

Minute 1 – Max Calorie Row

Minute 2 – Rest

Minute 3 – Max DB Push Press (40/30; Rx+ 50/35)

Minute 4 – Rest

Minute 5- Max Box Jumps (24/20; Rx+ 30/24)

Minute 6 – Rest