E3MOM for 12 minutes (4 rounds)Minute 1 – 5 Supine grip pull ups (L-pull ups if you can)
Minute 2 – AMRAP Bar Push Ups (bar in a low rack and feet on a box)
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21-15-9
Single Arm KB Snatches 53/35
Box Jumps
Bonus Work:
3-5 unbroken Muscle Ups (sub 3 sets of 5 baby muscle ups fast)
25′ handstand walk (sub 20 nose to wall runs)
SWEATFIT:
EMOM 12:
Minute 1: 1-2 Rope Climbs
Minute 2: 12 TTB
Minute 3: 30ft HS Walk or HS Hold
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2016 “CrossFit Lift Off” Event 3
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb barbell and 20″ box
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