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Workout: Squat Clean "Elizabeth"

For time:

21-15-9 Squat clean (135lbs/95lbs)

Ring dips 



This is a classic CrossFit benchmark that tests capacity at moderate loads and upper body pressing stamina. Faster athletes will finish in under 7:00 and all athletes should finish in under 12:00.

Intermediate *This athlete cannot perform the first 21 squat cleans in under 2:00 and the athlete does not have a max capacity of more than 10 ring dips unbroken.

For time:

21 Squat cleans (115lbs/75lbs)

12 Ring dips

15 Squat cleans (115lbs/75lbs)

9 Ring dips

9 Squat cleans (115lbs/75lbs)

6 Ring dips

*If an athlete has the capacity for the volume but cannot perform ring dips, perform the dips on parallel bars or boxes. If an athlete cannot perform dips on parallel bars or boxes do band assisted dips at the scaled reps per round of 12-9-6.


Novice 15-12-9 Squat clean (Use a weight that allows for at least 5 reps to be performed without resting)

Bench or box dips