WINSDAY: CrossFit Lift Off

2019 CrossFit – CrossFit

ROM

Warm-up

Skill/Strength

Olympic Lifting Total (Total Weight)

26 min cap

1RM Snatch

1RM C&J

( I recommend 2 – 13min. EMOM. 1 for Snatch and 1 for Clean and Jerk)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

25 Pull Up

50 Cal row

100 OH Squat 45lb bar

50 Box Jump 24/20

25 Pull Up

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