Mobility
Dynamic
Dynamic Effort Lift
Weighted Dead Hang Pull Ups
12 x 2 reps @ 50% of 1RM on :45 seconds If not done previously.
(yes it is the same as the Max effort lift earlier in the week-different rep scheme and dynamics)
Regular WOD
Crossfit Open WOD 12.1 if not done yet.
Do Elizabeth if you have done 12.1
Endurance WOD
Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips
Cash Out
Coaches Choice