WOD

Announcements

ROWING CLINIC w/Coach Caitlin! Feb 23rd
Details and RSVP:

Rowing Clinic – Feb 23rd

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

7 Minutes:

10 Cal Row

10 Box Step-ups

10 Empty Bar Strict Presses

Strength

Push Press

On the 90 sec, 10 Rds:

3 Push Press

*Build in weight for first 5 rounds, then hold across for the remaining 5

Push Press (today’s working sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Mins AMRAP

9/6 Cal Row

9 Push Press (95/65; Rx+ 115/75)

9 Box Jump (24/20)
Two heats, open style

Supplementals (Extra Credit)

Bias Work

CONDITIONING

AMRAP x 7 MINUTES

9/6 Cals Bike

100m Run

-Rest 3:00-

AMRAP x 7 MINUTES

12/10 Cals Row

30 Double Unders

GYMNASTICS (80%)

For Time

30-20-10

sHSPU

C2B