WODs

American Metal

By December 29, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Push Jerk (4 X 2)

In 15-20 Minutes work up to a challenging set of 2 push jerks and repeat that same weight 4 times

WOD: American Metal (Time)

6 rds for time of: 14 Minute Cap

4 Muscle-ups RX+ or 8 Chest to Bars RX

6 Push Jerks 115/75#

14 Medball Sit-ups 20/14#
Scaling- Pull-ups, banded pull-ups, ring rows, No negatives, push jerk weight, regular sit-ups