CrossFit Off The Grid – CrossFit
CrossFit Off the Grid Warm-up (No Measure)
LIFT: Deadlift (4,4,4,4,4)
In 20 minutes work up to a heavy set of 4 deadlifts increasing the weight each set.
GYMN: Rope Climb Progression (Varying)
During your rest periods work on the rope climb progression that works for you.
WOD: Vitamin K (AMRAP – Rounds and Reps)
10 Minute AMRAP:
10 Wallballs 20/14#
100m Run (1 rep)
20 Russian KB Swings 53/35#
30 second Flr hold
Scaling – Wallball weight, 150m row, Kb weight