CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
CrossFit Lift-Off
Snatch (Find 1RM)
Weightlifting
Clean and Jerk (Find 1RM)
Metcon
Lift-Off Event 3 2016 (AMRAP – Rounds and Reps)
15 minute AMRAP
25 Pull-ups
50 Calorie Row
100 OHS (45/35)
50 Box Jumps (24/20)
25 Pull-ups
*Rx must jump for Box Jumps
*Scaled WOD is jumping pull-ups