Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders
Complete as many rounds as possible in 12 mins of:
3 Snatches (135#/105#)
6 Clean & Jerks (135#/105#)
9 Chest-to-bar Pull-ups
54 Double Unders
Photo by @robcwilson
Loved the CrossFit Liftoff! That was a very good event and the WOD was well programmed and reminiscent of the Open. Getting to hit two 1RM’s of the best two lifts and then do them lighter in a conditioning workout was a great format.
CrossFit LiftOff: Breakdown www.beyondthewhiteboard.com