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Thursday, September 19, 2013

Sept 18 #WOD #Crossfit - "Elizabeth"


Sept 18 WOD "Elizabeth"

Warm Up

800m Run
Then 2 person team
40 Med Ball Cleans (14lb)
Alternate every 5 reps


 Skill/Strength
Bench Dips progression for Ring Dips.

 WOD

"Elizabeth"

21-15-9
We did the RX2
21 Med Ball Cleans #14
21 Bench Dips
15 Med Ball Cleans
15 Bench Dips
9 Med Ball Cleans
9 Bench Dips
(My personal time was 6:20)