EXTENDED ELIZABTEH

CrossFit Empire South – CrossFit

3 Position Power Clean

*Build up to a HEAVY Complex of: Mid Thigh / Top of Knee / TnG Floor*

Extended Elizabeth (Time)

– RX –

For Time:

21-18-15-12-9-6-3

Power Cleans (135/95#)

Ring Dips
– INTERMEDIATE –

For Time:

18-15-12-9-6-3-3

Power Cleans (115/75#)

Ring Dips

– BEGINNER –

For Time:

18-15-12-9-6-3-3

Power Cleans (75/55#)

Push-ups

Time Cap 15min

Cool Down

3 Sets:

:30 Scorpion Stretch Hold /Side

:30 Press-up Stretch

Burn! 12:00pm

2 Rounds: (30 min time cap)

60 Cal Row

50 Sit Ups

40 Alternating Jumping Lunges

30 Plank DB Pull Throughs

20 Devil’s Press

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CrossFit Empire South