9/9/16

Warm-up

5 min airdyne
top of every min get off and perform
10 barbell deadlifts
5 barbell front squats

bar pulls(5x5 with 20 sec iso hold on last rep 2 min rests)

barbell set to navel height on rack , chest is pulled to bar with full ext at bottom

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

may sub box dips if legs are straight and dip is to below 90 degrees

Competition

Metcon (Time)

"elizabeths taller sister"
21-15-9 of
squat cleans
ring dips
*all dips are performed at the top of the muscle up - dip wisely

Published on by crossfit reflexion.