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.
