Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups
4 rounds for time of:
10 Burpee Box Jumps (24″/20″)
20 Hand Release Push-Ups
30 AbMat Sit-ups
Rest 1 min
Photo by @robcwilson
This Saturday there will be no Team WOD and no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!
Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come into the 0930 class and plan on finding your max lifts. We will lift from 0930 to 1100.
- Register for the Liftoff ($10)
- Friday: Liftoff WOD will be programmed for all classes.
- Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
- After you complete all three workouts, submit your score online.
See below for more details on the Liftoff: