WODs

Afterparty

By September 29, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Overhead Squat (2,2,2,2,2)

In 20 minutes, perform 5 sets of 2 overhead squats increasing the weight each set. Rest 2-3 minutes between sets and record your heaviest 2.

Metcon

WOD: Afterparty (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Overhead Squats 115/75# Rx+/ 95/65# Rx

10 Pull-ups

20 Sit-ups
Scaling – OHS weight, pull-up progression, assisted sit-up