12.05.2017 WOD

A. Mobility & Warm-up

B. Barbell WOD

CF Liftoff WOD No. 1
1-Rep Max Snatch (15 minutes)

Rest 10-12 minutes, then;

CrossFit Liftoff Workout No. 3
AMRAP in 12 minutes
25 Pull-ups
50 cal row
100 Overhead Squats (45/35)
50 Box Jumps (24/20)
25 Pull-ups