CrossFit Off The Grid – CrossFit
Warm-up (No Measure)
LIFT: Back Squat (8 AHAP @ 30X2)
In 20 minutes work up to your heaviest set of 8 Back squats with a tempo of 3sec descent, no pause in the bottom, 2 seconds at the top before your next rep. Take rest as you warm-up and record your heaviest set of 8.
WOD: Cold Water (Time)
For time: 10 Min Cap
20 Double Unders after each set
Scaling – Thruster weight, DB thruster, 40 Singles
XTRA: 100m Row (Time)
100m Row x 10. 30 seconds rest after each 100m completed.