WOD

Announcements

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

CrossFit Tigard PAW – CrossFit

Warm-up

3 ROUNDS

10 Groiners (big lunge, elbow to floor by ankle)

10 Wall-Facing Squat to Ball

:30 Wall Sit

1:00 Bike or Row @ EZ Effort

Drill P.O.P for Back Squat

Strength

14 Mins to Find 3RM Back Squat

Back Squat

Metcon

Metcon (AMRAP – Rounds)

EMOM x 18 MINUTES

Min 1 – 10 Back Squats* (115/75; Rx+ 155/105) + 30 Double Unders

Min 2 – 7 Burpee Over Bar (Rx+ 10 BoB) + 30 Double Unders

Min 3 – Rest

*Take bar from floor

Score: Rounds you completed without changing reps

Supplementals (Extra Credit)

BIAS WORK:

CONDITIONING

Tester

10 Minutes

MAX Cals Bike

STRENGTH

For Time

27-21-15-9

Deadlifts (225/155)

Box Jumps Overs (24/20)