Warm-up:
Three rounds- 20 seconds of vertical leaps, 20 seconds of strict push-ups, 20 seconds of rest.
Then, Empty-barbell Clean practice, working up to work-weight for the day.
Workout:
“Elizabeth”
21-15-9 rep rounds for time of:
135 pound Squat cleans
Ring-dips
Cool-down:
6 minutes of post-work out mobility work- The rules are you can do whatever you want, but you MUST be working!
Post time to comments.
“The Sherwood Chronicles: Community Part 1”, CrossFit Journalpreview video [wmv] [mov]
“Reason and Free Speech: A Primer and A Call To Arms!” by Nick Gillespie and Matt Welch, Reason.
