If you haven’t completed the Event 3 for the CrossFit Liftoff 2016, here are some tips to help you along, courtesy of CrossFit.com.
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
At the call of “3, 2, 1 … go,” start your the pull-ups. After finishing 25 reps, move to the rower and pull until 50 calories are complete. Then, perform 100 overhead squats followed by 50 box jumps before returning to the pull-up bar and completing 25 pull-ups. The next round begins with 25 more pull-ups.
The minimum acceptable weights in kilograms are 20 kg (45 lb.) for men and 15 kg (35 lb.) for women. Minimum box heights in centimeters are 60 cm (24 in.) and 50 cm (20 in.).
Your score will be the total number of repetitions completed within the 15-minute time cap.
Watch the video for more tips and guide to complete the workout.
Read more on CrossFitGames.com
