Lift off- Wod #3

Workout

Rx'd Workout

Complete as many rounds as possible in 15 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups


M 45-lb. barbell and 24-in. box

F 35-lb. barbell and 20-in. box


Scaled Workout

Complete as many rounds as possible in 15 minutes of:

25 jumping pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 jumping pull-ups


M 45-lb. barbell and 24-in. box

F 35-lb. barbell and 20-in. box


Skill work- 5mins 

5 Hspu (strict or kipping)

730 Vaughn St. Suites A and B
Hanford, CA 93230
contact: Paloma Levin (559) 380-8323/  crossfithanford.2@gmail.com

Map - Location