WOD

CrossFit Tigard PAW – CrossFit

Warm-up

Group: Clean and Jerk Warmup (No Measure)

PVC Passthroughs / Class Overview & Announcements

Banded Hip Flexion 90/90 (groiner stretch)

2 Rounds:

10 Prone PVC Press

10 Primal Pullthrough

10 Pushup

10 Perfect Paused Air Squat

Strength

20:00 CLOCK:

Find 1 Rep Max Clean and Jerk

Clean and Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

3 ROUNDS FOR TIME:

10 Squat Clean Thrusters (115/80)

30 AbMat Sit-ups*

*Knees together, touch CHEST to thighs at top. hands to floor at bottom.

Supplementals (Extra Credit)

Bias Work …

STRENGTH

EVERY 1:15 x 10 SETS

2 Squat Snatches (185/125)

CONDITIONING

AMRAP x 10 MINUTES (85%+/hard)

5 Power Snatches (135/95)

45 Double Unders

15 C2B