Conditioning
“CrossFit Liftoff” – WOD #3
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.
Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb
WOD Notes: TD = 4-7 rounds. Weight should be light to where you can move through reps quickly.
Pull-up Challenge – Day 6
5×4 Strict C2B + 5 sec negative on the way down
—Use a light weight if too easy or a band if too difficult
