2017 December 2

CrossFit LiftOff 2017

STRENGTH
15min to establish max Snatch
15min to establish max Clean & Jerk

METCON
12min AMRAP
– 25 Pull-Ups
– 50 Cal Row (Sub with 45lb SDHP)
– 100 Overhead Squats (45lb)
– 50 Box Jumps (24″/20″)
– 25 Pull-Ups

METCON:Complete as many rounds as possible in 20 minutes of:5

METCON:Tabata handstand push-upsRest 1 minuteTabata single-leg squatsRest 1 minuteTabata push-upsRest

Annie50-40-30-20-10 reps for time of:Double-undersSit-ups

Move