Essentials:
Crossfit Lift Off
A.
12min to Find 1 RM Snatch
-3min Transition-
B.
12min to Find 1 RM Clean and Jerk
-5min Transition-
C.
12min AMRAP
Jumping Pull Up x 25 reps
Row x 50 cal
Overhead Squat x 100 reps 45/35
Box Jumps or Step Ups x 50 24/20
Jumping Pull Up x 25 reps
For all movement standards and info click here
Fitness/Performance:
Crossfit Lift Off
A.
12min to Find 1 RM Snatch
-3min Transition-
B.
12min to Find 1 RM Clean and Jerk
-5min Transition-
C.
12min AMRAP
Pull Up x 25 reps
Row x 50 cal
Overhead Squat x 100 reps 45/35
Box Jumps x 50 24/20
Pull Up x 25 reps
For all movement standards and info click here