WOD

CrossFit Tigard PAW – CrossFit

Warm-up

Group: Front Squat and Thruster Warmup (No Measure)

PVC Passthroughs

EMOM 6

1: Wall Facing Squats to Ball

2: Bear Crawl Laps around Rig

3: Prone PVC Press (Slow)

—————-

PVC Front Rack Mobility 90/90

Strength

15 Mins: Build to a 3RM for the Day

Front Squat

Metcon

Metcon (Time)

For TIme:

21-15-9-18-12-6

Push Press (95/65)

Lunge

Ring Rows

Mad Russian (45/35)

*15 Mins Cap