Workout of the Day

Crossfit Liftoff is on!

For those that wish to compete, register now: 
https://games.crossfit.com/liftoff/
Those competing will have time today 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.

"2016 CROSSFIT LIFTOFF METCON"

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: 20kg barbell and 24-in. box
F: 15kg barbell and 20-in. box

Extra Training

Deadlift
5 x 5

AbMat Sit-ups
3x20

Reverse Hyper
3x10

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