Militant CrossFit: 10-May-13

Warm-up:
Standard

Then:
A, B, C's Sprinting warm-up

Then:
5 x 50m Sprints

Then:
"Elizabeth"
21-15-9
Clean
Ring Dips

Full squat clean here folks!!! If you need to scale to power cleans that's alright too. Bar touches the ground though. No hang cleans!

As for ring dips, if you need to scale use a box to help yourself out.

Beginners: Scale weight as required
Rx Weight is 135lbs#/85#
Rx+ - Try 155#/105# and weighted dips using a 20#/10# dumbell/KB between your feet or strapped around you!