Friday 4-12

Now that the Open is over with, it’s time for Benchmark Fridays!
Look for a CrossFit Benchmark WOD every Friday for the next few weeks.

Warm Up

Junkyard Dog
Dynamic Leg Swing Sequence
3×10 Ring Pushups/Hollow Rocks
Burgener Warm Up

WOD

Performance
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

Fitness
Spend 15 minutes practicing the clean

Then:
15-12-9
Cleans (115/75)
Ring Dips