Started out with some Pre-hab and Warm-up:
GHR Sit-ups 25/25 x 3 sets
Scarecrows 95/10 x 3 sets
Performed the workout that was the video of the day from the Crossfit.com website. Power "Elizabeth" Powercleans with 135 and Ring dips for 21-15-9
Time 8:40
ME tomorrow. Probably heavy squats.
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