Clean and Jerk, LiftOff Metcon (optional) 11.05.2016

Seaward CrossFit – CrossFit

ALL: Clean and Jerk (Heavy single for the day.)

Warm up using: 2×55%, 2×60%, 1×65%, 1×70%, 1×75%, 1×80%, 1×82.5% up to a heavy single.

ALL: CrossFit LiftOff Event 3 2016 (AMRAP – Reps)

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
Optional

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