WODs

Lets Hear For The Boy

By May 23, 2016 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

WUP: Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Strict Press (3 AHAP then 2 X 3 @ 90%)

Metcon

WOD: Lets Hear It For The Boy (Time)

3 Rounds For Time Of: 18 Minute Cap

Run 400m (4 reps)

21 Sit-ups

15 Box Jumps 30/24″ RX+ 24/20″ RX

9 Push Jerks 165/115 RX+ 135/95 RX
Scaling- Row 500m, box height, push jerk weight