"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Scaling:
If your barbell clean mechanics are not sound, dumbbells can be substituted.
Jumping dips with negatives or push-ups can be subbed for ring dips.

Cleiser works on her clean.

Deadlift 3-3-3-3-3

Compare to CFSBK WOD 12.15.07

Lift, Slam, Swing, Repeat:

30-20-10 Reps of:
Box Jumps
Burpees
Knee to Elbows

Coach Allison watches over the first heat.

Max Rounds in 10 Minutes of:
10 Thrusters   a. 30 lbs   b. 20 lbs
10 KB Swings  a. 40 lbs   b 12 kgs
10 Double Unders  a. 10 doubles  b. 100 singles

"Welcome to CrossFit South Brooklyn"

Back Squat
5-5-5-5-5

Additional Training:
Dumbbell Muscle Snatch, OHS descent, Sotts Press, OHS ascent
Completion of the complex on each arm counts as one rep. Max Reps in 8 minutes.

Jeremy goes Heavy.