We Have Liftoff

Aug 13th, 2019

Category: CrossFit

We Have Liftoff

Paul – Crushing Double Unders

Warm Up
2 Rounds
:30 on/:10 off
Burpees
Good Mornings
Step Ups
Hang Muscle Snatch
Burpee Step Up & Over
Overhead Squat

Strength
EMOM14
Odd- 3 Deadlifts
Even- 3 Seated Box Jumps- add weight if able

WOD
15-12-9
Snatch (135,95)
Burpee Box Jump Over

Level 2- (115,75)
Level 1 – (95,65)

Extra Work
“Ringer 1”
30-20-10
Assault Bike Calories
Toes 2 Rings

Scaled – 21-15-9