CrossFit Off The Grid – CrossFit
Warm-up (No Measure)
LIFT: Back Squat (6 AHAP + 1×6 @ 85%)
NO TEMPO! In 20 minutes work up to your heaviest set of 6 Back Squats. Increase the weight each set, take 1-2 minutes rest between each attempt and record your heaviest set of 6. After your heavy 6, perform one drop set of 85% of that.
WOD: Contractor (AMRAP – Rounds and Reps)
11 Min AMRAP:
8 Overhead Step-out Lunges 96/65# Rx+/ Front Rack Lunge 95/65# Rx
8 Chest to Bar Pull-ups
8 Overhead SO Lunge 95/65# Rx+/ FRL 95/65# Rx
8 Over the Bar Burpees
Scaling – Overhead/lunge weight (body weight, bar, etc) should be unbroken! 8 Pull-ups (not Rx!) no push-up burpees
XTRA: Air Dyne (Calories)
20 Cal x 5 Rounds. Rest 40 seconds between each completed 20 cal.