Thursday, January 7th

The sky is the limit at Elm City CrossFit 

Warmup: 12 minutes of

50' banded monster walk

8 seated dumbell presses

8 bent over rows

8 ghd situps

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Buy-in: Kettlebell Thrusters 4x8

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Strength: Front Squat 5x5 ~ Increasing Loads

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WOD: 3 Rounds for Time

5 Front Squats 155/95#

10 Chest to Bar Pullups

15 Ring Dips

400 meter Run

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Sellout: OTMX16 Minutes

ODD - 3 Power Sntaches 155/95#

Even - 30 Double Unders

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Endurance: meet at ECC @ 6 am

Run: 4x200, 4x400, 4x800, 2x1 mile, 2x800, 2x400, 2x200

*Rest = Work or 1:1 Work to Rest