CrossFit Off The Grid – CrossFit
Warm-up
Warm-up (No Measure)
Coach’s Choice
WOD movement review
Metcon
WOD: It Was A Good Day Pt. 1 (AMRAP – Rounds and Reps)
10 Min Partner AMRAP:
100 Double Unders
40 Cal Air Dyne
: 5 Mins Rest:
Split reps as needed. Rest 5 minutes after WOD. Part 2 starts at minute 15.
Scaling – 200 singles
WOD: It Was A Good Day Pt. 2 (AMRAP – Rounds and Reps)
10 Min Partner AMRAP:
40 Front Rack Lunges 95/65#
60 sec Forearm Plank (split)
40 Power Snatches 95/65#
60 sec Hollow Hold (split)
Scaling – lunge weight, snatch weight
