WOD:

“2012 CrossFit Games Final WOD”

1) “Power Elizabeth”- 21-15-9 – AQAP:

Power Cleans 135/95

Ring Dips

Rest 8 minutes

2) “Isabelle”- AQAP:

30 Snatches 135/95

Rest 8 minutes

3) “Fran”-21-15-9 – AQAP:

Thrusters 95/65

Pull-ups

For this workout it is the responsibility of the athlete to keep track of the clock and their rest periods. For “Power Elizabeth,” only athletes doing unassisted Ring Dips will be using the rings, because of the large class size, those not doing Ring Dips will be doing Hand Release Push-ups. For “Isabelle” the Snatch can by any type, Power, Squat, Split, or Muscle.

One of the most exciting moments of the Games, Talayna and Kris at the end

Extra Work:

4) Power Snatch: 8 x 1 @ 75%

Rest 60-90 seconds between sets.

5) Power Clean and Jerk: 6 x 1 @ 75%

Rest 60-90 seconds between sets.

For results post total time including rest to complete Met-con, along with individual times of each “Girl.” If you did Extra work, post weights used.

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