CrossFit Off The Grid – CrossFit
Coaches Choice (No Measure)
Lift: Back Squat (3X3)
Perform 3 sets X 3 reps of backsquat. Rest 3 minutes between sets.
Lift: Dumbbell Curls (3X10 (5 Each Arm))
During your rest period perform dumbell curls.
WOD: Rack ‘Em (AMRAP – Rounds and Reps)
16 Minute AMRAP of:
12 Toes to Bar
14 Front Rack Lunges 95/65#
Run 800m (8 reps)
Scaling-Knee-ups, v-ups, sit-up, Lunge weight, KB Lunges, Row 1000m