21-15-9 reps for time of:
-Rx’d Elizabeth is a full squat clean. Athletes may also consider doing “Power Elizabeth” which would be any version above parallel clean.
-Banded Ring Dips and Push Ups are subs for the Ring Dips. Athletes may use parelletes or dumbbells to increase ROM on the push up if desired.
DIY Skills Test #2
Sometime between now and next Thursday test one or more of the following from our CF Levels
1. Bodyweight Pull
2. Bodyweight Squat
3. WC Mono-500m Row
Check the standards listed for each level to see what’s the most appropriate scale/where you fall.
Post results to comments.
Mats Need Love Too
In the last week, our soft, black mat has been punctured twice. Please be careful with what you do and what equipment you bring onto the mat so that it can be with us for years to come. Thank you for your kindness.
Recommend one book, one song, and one film to your fellow SBKers in comments
Annie S. & Greg A. do Elizabeth CrossFit
Greg A. does Power Elizabeth CrossFit
Risk vs. Reward Talk to Me Johnnie
Doctors Warming to Caveman Diet Trend CBS San Francisco
CrossFit: Be Young, Feel Young, Redefine YOU Youtube