WODs

Lazy Afternoon

By November 26, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up (No Measure)

Coach’s Choice

Warm-up

Gymnastics

EMOM

Every 90 seconds x 2 rounds perform each gymnastic movement.

GYMN: False Grip Chest to Ring Pull-up (Max Effort)

First 90 second

Max unbroken C2R up to 10 reps

Scale up to weighted C2R or down to Chin over ring.

GYMN: Muscle-up Transitions (2 Strict or 4 Ring Transitions)

Second 90 seconds

Perform either 2 Strict Ring MU Transitions or 4 Seated Ring Transitions. Scale up or down as needed.

GYMN: Ring Dips (2 x ME)

3rd 90 seconds

Max Unbroken Ring dips up to 15

Metcon

WOD: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scaling – 14 C2B, WB weight, 200 Singles