friday

Naka

Strength

CrossFit Liftoff Event #1
Find 1RM Snatch

CrossFit Liftoff Event #2
Find 1RM Clean and Jerk

Met-Con

Option to complete during class.
You are invited to come and complete Event #3 (Met-Con) beginning at 4:30pm. Cheer squads are welcomed!

CrossFit Liftoff Event #3
15min AMRAP:
25x Pull-ups
50x Cal Row
100x OH Squats (45/35)
50x Box Jumps (24/20")
​25x Pull-ups

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