WODs

Goldfish

By May 25, 2016 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Back Squat (3 AHAP then 2 x 3 @ 90%)

Metcon

WOD: Goldfish (AMRAP – Rounds and Reps)

8 Minute Amrap:

10 Front Squat 115/75# RX+ or 95/65# RX

8 Front Rack Lunge (Same weight)

6 Chest to Bar RX+ or Pull-up RX

30 Second Forearm Plank Hold (3 reps)
Scaling- Front squat and Front Rack Lunge weight, rack pull-ups, banded pull-ups