20161105

WEIGHTLIFTING (10:00 AM)

CrossFit Lift-Off:
Event 1: Find a 1RM Snatch.
Event 2: Find a 1RM Clean & Jerk.

WOD (11:30 AM)

CrossFit Lift-Off WOD “Lunar Module” (Event 3)
Rx’d Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box

Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups

M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box

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