Conditioning: Metcon…s..
"Elizabeth"
21-15-9 reps for time of:
135 lb Cleans
Ring Dips
Time: 6:57 (PR)
20-15-10-5 reps for time of:
Toes to Bar
KB Swings, 40 lb dumbbell
Time: 4:50
Then, WITHOUT RESTING, complete the following:
20-15-10-5 reps for time of:
Back Extensions, holding a 25 lb plate
KB Swings, 40 lb dumbbell
Time: 5:43
Comments: Was going to do Fran, but my knees are hurting too bad to do those thrusters.
Elizabeth: First time ever doing this one as it was written. I've done it scaled a few times. I did sort of a muscle/power clean and finished in the bottom of an Overhead Press, as opposed to the front rack position. The Cleans were definitely the worst part of that one. I was only getting 3 at a time by the last round. I probably spent less than a minute of that time doing Ring Dips. Well, that was fun, but not quite enough, so I'm going to do some more...
TTB/Back Extensions/KB: This was from cross fit main site. I cut the reps in half and subbed KB Swings for Wall Balls. Also, I didn't rest 5 minutes between them though. I thought 100 reps of toes to bar and back extensions was a bit much. 50 was easy though. I probably should have scaled to 75. Oh well. It's in the books...
Probably going to take a rest day tomorrow. Hope you all have a good night!