WOD

Announcements

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

Rowing Clinic – Feb 23rd

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

6 Minutes:

5 Pushup w/Release

10 Air Squat

5 Ring Row

10s Hang from Bar

Strength

Front Squat

On the 90 sec, 10 Rds:

3 Front Squats

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

Front Squat (today’s working sets)

Metcon

Metcon (Time)

3 RFT

15 Front Squat (135/95)

15 Pullups

15 Box Jumps (24/20)

*9 mins CAP

**2 Heats, Open Style

Supplementals (Extra Credit)

BIAS WORK:

Strength/Conditioning

Set a clock for 16 Minutes:

From 0 to 10

AMRAP x 10 MINUTES

15 GHDs

10 DL (135/95)

5 Snatches

From 10 to 16

1 RM Snatch

-OR-

CONDITIONING (85%)

EMOM x 21 MINUTES

Minute 1 – 20/15 Cal Row

Minute 2 – 10 Clean And Jerks (155/105)

Minute 3 – 10 Burpee Pull-up