WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

Continue up to a 5RM

Kipping pull up drills 

CrossFit Lift Off”

Rx’d Workout

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

M 135 lb., F 105 lb.

Scaled Workout

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 pull-ups

54 single-unders

M 95 lb., F 65 lb.
*additional scaling: snatch/clean&jerk weight should be no more than 55-60% of 1RM, jumping pull ups/ring rows 

Extra Credit 

15 muscle ups in as few sets as possible 

Or

30 dips in as few sets as possible