Competitors Class: Liftoff

1) Liftoff
1 RM Snatch
+
1 RM Clean & Jerk


2) WOD
Complete as many rounds as possible in 12 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

M 45-lb. barbell and 24-in. box

F 45-lb. barbell and 20-in. box




3) Single Modality
Assault Bike
5 Rounds
1st min – Easy pace
2nd min – Medium Pace
3rd min – Fast Pace
No Rests