Saturday 12.2.17

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