WOD : 12/1/2017

Friday -

Today we will be completing the metcon from the CrossFit Lift Off.  Tomorrow (Saturday) we will be maxing out in both the Snatch and Clean and Jerk.  For more info on the crossfit lift off check out www.games.crossfit.com

CrossFit Lift Off (Workout 3) 

Complete as many rounds as possible in 12 minutes of:

25 pull-ups (Scaled version is jumping pull ups) 
50-calorie row (sub 400 meter run) 
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box