WODs

Desolation

By January 2, 2017 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice
WOD Movement review

Metcon

EMOM

WOD: Desolation (AMRAP – Rounds)

24 Minute EMOM:

Minute 1 – 12 Russian KB Swings 70/53# Rx+/ 53/35# Rx

Minute 2 – 12/10 Cal Bike Rx+/ 10/8 Cal Bike Rx

Minute 3 – 12 Box Jumps 24/20″
If you fail a round, take the next minute off then continue for the rest of the workout.

Scaling – KB weight, 12/10 10/8 Cal Row, Box height