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
