WODs

Smoke Break

By December 31, 2016 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

LIFT: Back Squat (6 AHAP then 1 x 6 @ 85%)

In 20 minutes, work up to your heaviest set of 6 Back Squats. Increase the weight each set, take rest between attempts and record your heaviest 6. After your 6 AHAP perform 1 drop set at 85%

LIFT: Back Squat (6 AHAP then 1 x 6 @ 85%)

In 20 minutes, work up to your heaviest set of 6 Back Squats. Increase the weight each set, take rest between attempts and record your heaviest 6. After your 6 AHAP perform 1 drop set at 85%

Metcon

WOD: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Scaling – burpees, no push-up burpees,

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