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…

…and

…be ready to lift some big weight!

Strength/Skill

21-15-9

Strict Pullups
Strict Handstand Pushups

*12min Cap

MetCon

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.