EMOM for 20 Minutes of:
Odd: Double-Unders - 30/20/10*
Even: Max Rep Bar-Facing Burpees
*Scale # of double-unders per round depending on skill.
-Score = highest + lowest # of burpees completed in a single round.
(calf & pec smash w/ kettlebell)
5×1 Paused Split-Jerk
5×1 Minute Weighted Plank
5×10 Banded Face Pulls
5×1 Minute Posterior Chain Mobility
What: Coach Roozen’s Going Away Party & Baby Shower!
Who: Members of CrossFitPD & friends of Andrea and Doug.
When: Sunday, April 7th at Taqueria Nueve from 1:30 - 4:00pm.
Come celebrate Andrea Roozen and her 8 years of coaching at CrossFit Pearl District as she and Doug move north to bring a new baby boy into the world! Whether you’ve know her for a month, a year, or eight, come help us express our gratitude for helping make our community what it is today.
Taqueria Nueve (best tacos in PDX!) will be hosting us for this private event, so if you think that you will be able to make it please RSVP (here) so that we can give the restaurant a better idea of numbers for Sunday. The food menu will be narrowed down to some of our favorite items (tacos and margaritas to name a few) and payment will function the same as a normal restaurant (you’ll be responsible for your own tab, but we’ll cover the chips and guac!).
Seeing all of you on Sunday will be a present enough for Andrea, but if you feel so inclined, her and Doug have a baby registry (here) and we’ll be putting together a group gift for her as well (venmo deets at the gym).
We hope you all can join us Sunday afternoon at Taqueria Nueve for a few hours of food, fellowship, and appreciation for Coach Roozen!
Work up to a heavy set of 5 Deadlift
*Stay below 80% of your heavy set for the workout.
21-15-9 Reps of:
Deadlifts – 225/155
Box Jumps Overs – 24/20
5×3 1 1/4 Front Squat
AMRAP in 10 Minutes of:
10 Thrusters – 95/65
10 Air Squats