UncategorizedWODs

Let’s Get This Party Started

By September 22, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice
WOD movement review.

E3MOM

WOD: Let’s Get This Party Started Part 1. (AMRAP – Rounds)

E3MOM x 5 rds (15 mins)

200m Run

10 Russian KB 70/53

: Rest 5 Minutes:
Every three minutes for 15 minutes complete a 200m run and 15 Russian KB in that 3 minute time. If you fail a round, take the next off and continue after that. After the 15 minutes, rest for 5, next EMOM starts at 20 min mark.

Scaling – 250 Row, KB weight

E3MOM

Let’s Get This Party Started Part 2. (AMRAP – Rounds)

E3MOM x 5rds (15 mins)

300m Row

6 Power Snatch 115/75#
Every three minutes for 15 minutes complete a 300m row and 6 power snatch in that 3 minutes time. If you fail, take off a round then continue.