WODs

Hot Dog

By May 31, 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 at 90%)

Metcon

WOD: Hot Diggity Dog (Time)

For time: 15 Minute Cap

Row 80 Calories

50 Double Unders

10 Muscle-ups RX+ or 25 Chest to Bar

40 Double Unders

8 Muscle-ups or 15 Chest to Bar

30 Double Unders

6 Muscle-ups or 5 C2B

20 Double Unders
Scaling- Singles, Du attempts, Jumping Muscle-ups, Pull-ups, banded pull-ups, rack pull-ups

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