CrossFit WOD – 161105

It’s time for IHCF to do a little bit of lifting and a little bit of WODding.  That’s right.


We will get things rolling just a few minutes after 10am for everyone doing the CrossFit Liftoff.  We will spend a set amount of time maxing in your snatch; a certain amount of time maxing in your clean and jerk; and then the remainder in the WOD.

Be here a few minutes prior to 10am so you can get your warming up on…


…be ready to lift some big weight!




Strict Pullups
Strict Handstand Pushups

*12min Cap



I go You go

500m Row x 4


If you are doing the CrossFit Liftoff with us, remember, we are starting at 10am.  Get yourself here and get warmed up a little bit before that.

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