UncategorizedWODs

Shoots and Ladders

By September 20, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Clean and Jerk (1 RM)

Take 25 minutes to establish your one rep max Clean and Jerk. Take at least 2-3 minutes of rest between each attempt. Make it count and go for a PR!

Metcon

Shoots and Ladders (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 Ground to Overhead 115/75#

15 Over the bar Burpees
: G2O can be split jerk, push jerk, push press, strict press:

Scaling – G2O weight, no push up burpees