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WODs

Manifest

By October 28, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

E2MOM

LIFT: Deadlift (2 Reps E2MOM x 5)

Every 2 minutes for 10 minutes perform 2 deadlifts. Increase the weight each set, record your heaviest set of 2.

Metcon

WOD: Manifest (AMRAP – Rounds and Reps)

15 Min AMRAP:

1 Deadlift 315/225# RX+ 225/155# RX

10 Toes to bar

15 Over the bar Burpees
Scaling – Deadlift weight, hanging knee ups, candlesticks, v-ups, no push-up burpees

Extra Work

XTRA: Pull-ups (3 x ME Strict )

XTRA: 500m Row (Time)

Max Effort 500m Row
4 x 500m Row. Rest 3 minutes between each 500m.