CrossFit Off The Grid – CrossFit
Warm-up
Warm-up (No Measure)
Coach’s Choice
Weightlifting
E3MOM
LIFT: Back Squat (5 reps E3MOM x 4)
Every 3 minutes for 12 minutes perform 5 reps. Increase the weight each set and record your heaviest set of 5.
Metcon
WOD: Moment of Truth (Time)
8 Rounds for time: 15 Min Cap
8 Thrusters 95/65 RX+ 75/55 RX
100m Run/10 Shuttle Sprints
10 Russian KB Swings 70/53# RX+ 53/35 RX
Scaling – thruster weight, 30 sec air dyne/row, kb weight
Extra Work
To be done upstairs.
