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WODs

Hanging Around

By September 2, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: High Hang + Hang + Jerk (3 X 1)

Work up to a challenging weight for the complex somewhere between 70-80%. Use that same weight for 3 complexes. Rest 3 minutes between.

WOD: Hanging Around (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

10 Hang Cleans 95/65#

Run 100M (1 rep)

20 Squat Thrusts (no push-up burpee)

Run 200m (2 reps)

30 Sit-ups

Run 300m (3 reps)
Scaling- Hang clean weight, row 150m, 250m,350m