WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs and Overview

**Grab light kettlebell**

6 Mins AMRAP

7 Power Swings

7 Goblet Lunge

7 Pushups

7 Goblet Squats

Strength

Back Squat

5 Mins for Warmup Sets

Then …

E2MOM

1: 60% x 5

2: 70% x 5

3: 80% x AMRAP (Goal: 5-7, Stop if you get to 10)

4: 65% x 5

5: 75% x AMRAP (if you hit 10 @80%, do 85% for this set instead of 75)

Back Squat (today’s heaviest AMRAP set)

Metcon

Transition/Pullup Prep:

Scap Pullup, Kip Swings, Kip + Knee Raise, Kip Pullup

Metcon (Time)

FOR TIME

40-30-20-10

KB Front Rack Lunge (53/36 per arm)

15-15-15-15

Pull-up

*16 mins CAP

I.E. do 40 lunge, 15 pullup, 30 lunge, 15 pullup, down to round of 10/15

Supplementals (Extra Credit)

Bias Work

CONDITIONING

5k Run

STRENGTH

Split Jerk 1-1-1-1-1

-Rest as needed-

AMRAP x 5 MINUTES MAX Strict HSPU