WOD: Friday 11/6/15

Warm-up:

Shoulder stretches w/bands

Then, 3x

- 6 x Snatch high-pull w/bar

- 6 x Hang snatch w/bar

- 6 x overhead squat w/bar

Then, 100 singles

Strength/Skill:

- 20m to find a 1-rep max in athlete's choice of either Snatch of Clean or Jerk!

Metcon: "Crossfit Liftoff 2015" - 12m AMRAP

Rx

- 3 x Snatch (135/105)

- 6 x Clean and Jerk (135/105)

- 9 x C2B Pull-Ups

- 54 x Double Unders

Scaled

- 3 x Snatch (95/65)

- 6 x Clean and Jerk (95/65)

- 9 x Pull-Ups

- 54 x Single Unders

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