WODs

Vigil

By January 6, 2017 No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

WOD: Vigil (AMRAP – Reps)

20 Min Partner AMRAP:

Partner A = Cal Row

Partner B = 2 Rounds of:

12 Front Squats 45/35#

40 Double Unders Rx/ 80 Singles

12 Squat Thrusts

When partner B finishes his/her 2 rounds, switch. Record your calories + reps.
Scaling – Squat weight, Squat thrust to a box

Extra Work

XTRA: GHD Situps (3 x 10)

XTRA: Dumbbell Front Rack Lunges (3 x 10)

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