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WODs

Bro Sesh

By September 3, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Floor Press (3 X 5)

Work up to a challenging set of 5 and perform 3 sets of 5 reps. Rest 3 mins between sets.

LIFT: Dumbbell Curls (3 X 10 (5 each arm))

During your floor press rest periods perform 3 sets of 10 reps (5 each) of dumbbell curls.

WOD: Bro Sesh (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

5 Deadlifts 155/105#

15 Box Jumps 24/20#

20m Overhead Plate Carry 45/25#

30 Second FLR Hold (3 reps)
Scaling- Deadlift weight, box height, step-ups, forearm plank hold, overhead plate carry weight