Tuesday Workout of the Day

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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