Workout of the Day

**NO CRECHE TODAY**

Crossfit Liftoff is on! For those that wish to compete, register now: 
https://games.crossfit.com/liftoff/
Those competing will have time Saturday from 7am to lift. Then the Saturday 8am WOD will be the Liftoff workout. The gym will be open also on Sunday from 7:30am.

Hang Power Clean
3-3-3-3-3

"Lizzy"
12-9-6-3 reps for time,
Power Clean 85/60kg
Ring Dips

Extra Training

Each for time:
Run 800 m - rest 3 minutes
Run 400 m - rest 2 minutes
Run 200 m - rest 1 minute
Run 800 m - rest 3 minutes
Run 400 m - rest 2 minutes
Run 200 m


** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**