CrossFit: July 8, 2013

Warm-Up: 2 min single unders, 2 min double unders, 30 sec plank hold, 30 sec L hold, 30 sec plank hold, 30 sec L hold, 30 sec plank hold

Strength: 3-3-3-3-3-3 squat clean with three front squats to find a challenging weight (not necessarily a 3 RPM) – I finished at 65# which is fairly light but I didn’t want to push the shoulder

WOD: Elizabeth 21-15-9 cleans and ring dips

7:12! Cleans at 55# and box dips instead of ring dips but I feel good about it. It was 6 hours ago and my shoulders and upper arms are already sore 🙂

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