Penkki + muu

Every 90 seconds until failure

Row 20/16* calories
*Add 2/1 calories per round

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
4 Rounds
21 Burpees to 6″ target
21 GHD sit-ups

5b. Accessory
3 Rounds
400m Sled drag (light weight)
21 Burpees to 6″ target

5X3 BTN Push Jerks + 2 OHS – work to a max for the complex, rest 2:00

EMOM for 10:00-

2 Snatches from the High Hang (mid thigh)

*Begin between 50-60% of max Snatch, and work to a heavy (non-maximal) double.

2 Cleans each minute for 10 min
Find your PR

#MetCon | every 3 minute on the minute 2 rounds ladder (10-12-…) until fail of:

• push-ups
• sit-ups

then 1’ AMRAP of:

• air squats

Skills

Deadlifts

WORKOUT 14.3
Complete as many reps as possible in 8 minutes of:
deadlifts, 10 reps
15 box jumps
deadlifts, 15 reps
15 box jumps
deadlifts, 20 reps
15 box jumps
deadlifts, 25 reps
15 box jumps
deadlifts, 30 reps
15 box jumps
deadlifts, 35 reps
15 box jumps

Mens start at 60Kg then increase 10Kg per set
Womens start at 40Kg then increase 5 Kg per set

60 Snatch (43/30)

Time Cap 12'

“CrossFit Liftoff WOD”
12' AMRAP
-3 snatches
-6 clean and jerks
-9 chest-to-bar pull-ups
-54 double-unders