WODs

All We Got

By December 27, 2016 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Power Clean (3 AHAP)

Every 90 seconds x 6 rounds.

Perform 3 Touch and Go Power Cleans, increase the weight each set, record your heaviest set of three. Must be done unbroken, if you drop the bar, drop the weight!

Metcon

WOD: All We Got (Time)

For Time:

50 Power Cleans 155/105# Rx+/ 135/95# Rx

Every time you break, 10 Wall Balls 20/14#

Do not break 100 Wall balls.
Scale accordingly! Do no perform more than 100 WB. Scale the weight.

Extra Work

XTRA: One Armed Dumbbell Rows (3 x 12)

XTRA: Band Pull Aparts (3 x 12)