Thursday the CrossFit Lift-off will begins. This is a competition involving the two olympic lifts, (Snatch and Clean & Jerk) and a single CrossFit workout. Unlike other CrossFit Competitions this one has weight-classes as well as age groups. To enter you can click HERE to register. The cost is only $10. For more information watch the video below.
Warm-up, (15 Min): Row 4 Min. 2 Rounds of 10 Wallball, 10 KB Swings, 10 Push ups. Dynamic Stretch. 5 Sprints
Strength, (15 Min.): Back Squat
5/50 5/60 (5/75)3
WOD: BEYOND THE PALE
7 Min. Max Burpee
Followed immediately by
7 Min. Max Effort Row for Calorie
Score is total burpees and calories combined.
Compare to 12.15.14
Icing: Mobility – Foam roll the back side.