November 7, 2016

Get your goat monday!

Pull-up (strict/ kipping/butterfly/ctb/bar muscle up)
Double Unders

“CrossFit Liftoff Workout 3”

AMRAP 15

25 Pull-ups
50 Cal Row
100 OHS
50 Box Jumps
25 Pull-ups

L3: 45/35 24/20
L2/ L1: Scale