CF Open WOD 12.1
7min, max rep: Burpees (81)

Rest 2min

"Elizabeth"
21-15-9
Power Cleans 135#
Ring Dips (strict)

Total time: 17:48

7RFT
10 SDHP
10 Ring Dip
65/95

6RFT
20 Snatch
20 Press
150m BB Run
35/55

5k

OR

10k

Take your pick. :-)

3 rounds for time

• 15 DB Squat Snatch (right arm) 35/25
• 15 Wall Ball Sit Ups 20/14
• 15 DB Squat Snatch (left arm) 35/25
• 15 Toes to Bar

used 30#

5k

OR

10k

Take your pick. :-)

Chose 10k

15 push-ups
25 kettlebell swings, 15 lbs
30 sit-ups

15 push-ups
40 sit-ups
50 squats

Strength: Back Squat
1x5 (135)
5x3 (155-185-185-185-185(2))

Conditioning: (130125)
50 Handstand Pushups (25# Plate & Abmat)
9:45

Midline:
3 x 10 Hip extensions
10@10#
8@35#
8@35#

Strength: Pullup
5xME (40#)

Conditioning: (130126)
15 Thruster @ 95#
100 Skips
20 Thrusters @ 65#
150 Skips
30 Thrusters @ 45#
200 Skips

Midline:
3x7 GHD Situps