CrossFit Off The Grid – CrossFit
Warm-up (No Measure)
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
WOD: CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
50 Wall-Ball Shots, 20# / 14#
Scaling – 14 C2B, WB weight, 200 Singles