WOD

CrossFit Tigard PAW – CrossFit

Warm-up

SKILL WARMUP

5:00 Double Under Tutorial

5:00 Coach Choice Dynamic Stretches

Right Into Warmup Drills for Push Jerks and Power Cleans with PVC

Metcon

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

Min 1 – 5 Hang Power Clean + 5 Push Jerk (~50% of best clean and jerk)

Min 2 – :30 AMRAP Double Unders

Min 3 – Walking Rest

Post total reps double unders as score

(and write weight you used for PC&PJ to Comments

Supplementals (Extra Credit)

BIAS WORK:

CONDITIONING

STRENGTH

EVERY 1:15 x 10 SETS

2 Squat Snatches (205/135)

CONDITIONING

3 ROUNDS (85%/tough)

30/25 Cal Bike

30 KBS (70/53) U/B