“Elizabeth” is a classic CrossFit WOD, incorporating weightlifting and gymnastics elements. Here’s the structure: “Elizabeth” 21-15-9 reps for time: • Squat Cleans (135 pounds/95 kilograms for males, 95 pounds/65 kilograms for females) • Ring Dips Tips: 1. Squat Clean Form: Focus on a solid squat clean technique. Ensure you’re hitting full depth in the squat and maintaining proper form during the movement. 2. Ring Dip Scaling: If ring dips are challenging, consider using parallel bars or doing box dips. Maintain a full range of motion and control during each rep. 3. Pacing: Similar to “Diane,” “Elizabeth” is a sprint, but avoid starting too fast. Find a pace that allows you to maintain intensity across all rounds. 4. Efficient Transitions: Minimize rest between movements. Smooth transitions between squat cleans and ring dips can contribute to a faster overall time. Benchmarks: Completing the workout within 8-12 minutes is a common goal. Elite athletes may aim for sub-6 minute times.