Warm up

200m run
20 Weighted GBs
20 SA Swings
20 SA Thrusters
200m run
20 Weighted GBs
20 SL RDLs
20 Swing Arounds (EW)
200m run
20m Spider-man
20 Banded Presses
20 Elbows to wrists


4 Sets:
2 Clean Pulls
2 Hang Clean High Pulls
2 Tall Cleans
Percentages based off estimated 1RM Squat Clean:
Set #1 – 30%
Set #2 – 35%
Sets #3+4 – 40%

For Time
Squat Cleans
Ring Dips
Pounds – 135/95
Kilos – 61/43

Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.
“Elizabeth” is a original CrossFit.com “girl”. Of all girls, one of the most challenging on the barbell. With our focus in Sled Dog being barbell cycling, Elizabeth is a potent start to our week.