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
