Skill/Strength
With a Running Clock
0:00 to 10:00
Establish a 1 Rep Max Power Snatch
10:00 to 20:00
Establish a 1 Rep Max Power Clean and Jerk
20:00 – 28:00
Rest
WOD
Event 3 from the 2015 CrossFit Lift-Off
12 min AMRAP
3 Snatch (135/105)
6 Clean and Jerk (135/105)
9 Chest to Bar Pull-Ups
54 Double Unders
CrossFit.com provided a scaled version of the workout which can be seen below
12 min AMRAP
3 Snatches (95/65)
6 Clean and Jerks (95/65)
9 Pull-Ups
54 Single Unders
This years Lift-Off Male Champion doing event 3
This years CrossFit Female Lift-Off Champion doing Event 1,2 & 3