Meet or re-introduce yourself to Elizabeth.

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1.  CrossFit Benchmark WOD – “Elizabeth”
21-15-9 rep rounds for time:

Cleans – 135# M/95# W
Ring Dips

Full squat on Cleans
Compare to April 2013

2.  Cash Out Skill work:
EMOMx12:  7 TTB + 35 Double Unders
Scale: 3-5 TTB attempts + 15 DU or DU attempts.  NO single unders are counted.

IMG_2380Strength Focus:
30 KB Swings – 2 pood M/1.5 pood W
One minute on…One minute off

*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the allotted time.
*For every round not completed, perform a 10 burpees.

Post rounds completed and if any penalties were counted.
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  1. […] Power or Squat Cleans accepted – whatever you want/need to compare to. Compare to January 2014 […]

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