Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Power Clean (12 minutes to build heavy)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips