Main – CrossFit

Warm-up

15 Goblet Squats W/ Band

Then with an empty bar:

3 Clean Pull

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Clean and Jerk (Build up to a 1rm; 15:00 )

B): Deadlift (Build up to a 1rm; 15:00 )

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Strength Accessory

Metcon (Weight)

Move SLOW, Think of keeping MAX Tension

3x

Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]