3, 2, 1, 2017 CrossFit Liftoff


2017 CrossFit LiftOff Metcon

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

Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

Auxiliary Work:

3 rounds not for time of:

5-10 Back Extension (slowly) (can substitute Jefferson Curl)
1 minute plank (straight arms)
30 second side plank (each side, on elbow)

Greg KeeterComment