WOD

Announcements

Nutrition Challenge Kicks off Jan 19th!
Details and Registration:
http://cftigardnewyearnutritionchallenge-20192019.wodifyrise.com

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

3 ROUNDS (9:00 Cap)

1 Lap SA OH KB Carry (switch half-way)

1:00 Cal Bike or Row

5 Primal Pullthroughs

5 Burpees

Skills: Review P.O.P. for Push Press w/PVC

Strength

A: Push Press (Push Press 15 Mins to Find 4RM)

B: Push Press (5 Mins to Hit 3×4 @ 90%4RM)

Metcon

Scuffle at the Box (AMRAP – Reps)

FGB Style—3 ROUNDS FOR MAX REPS:

1:00 AMRAP Wallball (20/14; Rx+ 30/20)

1:00 Push Press (75/55; Rx+ 95/65)

1:00 Row for Max Cals

-1:00 REST-

Record total reps

Start class on different stations, and have do stations in order. Regardless of where you start, complete all 3 stations before your rest minute.

Supplementals (Extra Credit)

Bias Work

STRENGTH

15 Sets every :30

1 Clean (225/155)

CONDITIONING (90%/hard)

For TIME

40-30-20-10

Cal Bike

10-20-30-40

Burpees Over bar