1. Review, as a group, the elements of the pre-class dynamic flexibility warm-up. 2. "Elizabeth and Fran Fistfight in Hell" In teams of two, with a continuously running clock, 4 Muscle cleans the first minute 8 Muscle cleans the second minute 12 Muscle cleans the third minute Etc. 4 Ring dips the first minute 8 Ring dips the second minute 12 Ring dips the third minute Etc. When you can no longer complete the assigned reps in a given round, move on to 4 Thrusters the first minute 8 Thrusters the second minute 12 Thrusters the third minute Etc. When you can no longer complete the assigned reps in a given round, move on to When you can no longer complete the assigned reps in a given round, move on to 4 Pull-ups the first minute 8 Pull-ups the second minute 12 Pull-ups the third minute Etc. When you can no longer complete the assigned reps in a given round, you're done

Competitors: 115/83lbs CrossFitters: 95/65lbs Novices: scaled as appropriate--don't do more than 30 reps of each exercise.

Split the work evenly. Score is total reps. Have fun!