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WODs

Moment of Truth

By October 24, 2016No Comments

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.

XTRA: One Armed Dumbbell Rows (3 x 12)

XTRA: Seated Dumbbell Press (3 x 12)

XTRA: Front Dumbbell Raises (3 x 12)