WODs

Cold Water

By November 30, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

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.

Metcon

WOD: Cold Water (Time)

For time: 10 Min Cap

10,9,8,7,6,5,4,3,2,1

Thrusters 95/65#

20 Double Unders after each set
Scaling – Thruster weight, DB thruster, 40 Singles

Extra Work

XTRA: 100m Row (Time)

100m Row
100m Row x 10. 30 seconds rest after each 100m completed.