CrossFit – Mon, Sep 9
6th Annual In House Lift Off
Sunday, September 22nd
doors open at 7:30am
Adult Lifting session 8-10
Youth Lifting session 10-12
BENCH PRESS HAS BEEN ADDED
$25 Suggested Donation
No CF Classes during the event

Warm-up

10 PVC Pass Thrus

10 OHS

Samson

Runners Lunge

Inch Worm

20 Sec Hang from pull up bar

EMOM

6 min emom

3 snatch pull

3 power snatch

3 ohs

3 full snatch

Snatch (5@40%, 5@50%, 5@60%, 3@70%)
Metcon (AMRAP – Rounds and Reps)

8 min amrap

4 Power Snatch 75/55 (rx+ 115/75)

6 Box Jumps

24/20 (rx+ 30/24)

Cooldown

3 pos scorpion

pancake

pigeon