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CF Liftoff is On

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Friday 11/4/16

CrossFit Liftoff

If you are doing the Liftoff, you may opt-out of todays WOD and do the 1 rep max lifts and the WOD #3 they just published a few minutes ago.  You have until Monday at 5pm so you do not have to do all 3 parts today.  WOD 1 & 2 are 1 RM Clean & Jerk and Snatch.

You can also come in to Open Gym this Sunday and complete the anything you dont get done today.

Scores must be submitted by Monday at 5pm.

Post WOD Game

Sled races
50′ down and back
you choose the weight

Break the group in to two teams, on the call of 3, 2 1, GO, relay race style, each members pushes the sled down and back, until everyone has gone once. Change teams as needed. Repeat as much as desired.

Have some FUN!

Capacity Test – Compare to 8/5/16

4 minutes max calorie row
3 Minutes max Pull Ups
2 minutes max Back Squats 135/95#
1 minute max Push Press/Push Jerk 95/65#

1 minute rest between each movement

4 Minutes max Calories
3 Minutes max Ring Rows
2 Minutes max Back Squats 95/65#
1 Minute max Push Press/Push Jerk 65/45#

Results 8/5/16