Monday, 07 Nov 16

1. Warm Up: 10 Minutes

2. Weightlifting: 20 Minutes

Find your 1RM Snatch

3. Metcon: CrossFit Lift Off Event 3

AMRAP x 15

Rx'd

25 Pull Ups

50 Calorie Row

100 Overhead Squats 45/35

50 Box Jumps 24/20

25 Pull Ups

Scaled:

25 Jumping Pull Ups

50 Calorie Row

100 Overhead Squats 45/35

50 Box Jumps 24/20

25 Jumping Pull Ups