WOD

Announcements

Please Sign up for the open by Feb 8th to make sure you get your team shirt!
“Sweat with your Sweetie” on Valentines Day.
Invite your sweetie or a friend to join you for any class on February 14th.
Advance RSVP Required.
RSVP, Here: https://321goproject.hatchbuck.com/OnlineForm/80395435126

More info:
https://www.facebook.com/events/2289224111130003/

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

Bike, Row, or Jump Rope x 3 Mins

5:00 coach choice dynamic or flow stretching

Strength

On the 2:00, for 5 Rounds:

10 Weighted Reverse-Step Lunge

(Barbell on Back, take from Rack)

Build across the sets to moderate set of 10

Barbell Lunge – Bar on Back

Metcon

Bro-Slayer – Pushup – Farmers Walk (Time)

5 RFT

20 Pushups (Rx+ 30 w/Release)

150m Farmer’s Carry (53/36; Rx+70/53)
Goal: Sub 15

CAP: 20

Supplementals (Extra Credit)

Conditioning

Pick an Open Workout