Tuesday, October 18th

Congrats to Eric for placing at the USA Powerlifting Nationals and PR'ed in Squat, Bench and Deadlift ~ Amazing and way to represent Elm City CrossFit and Elm City Underground

Warmup: 4 Rounds of

30 second plank hold

20 Double Unders

10 OH Bar Lunges

++++++++++++++++++++

Buy-in: 1 min Max Rep Wall balls 20/14#

++++++++++++++++++++

Strength: Shoulder Press: 3x3, Push Press 3x2, Jerk 3x1 ~ Max Load

++++++++++++++++++++

Coordination: 6x1 min on - 1 min off

Lateral box jumps 20/16"

+++++++++++++++++++++

WOD: 5 min AMRAP

12 Shoulder to Overhead 115/75#

6 Pullups

-----------------------------------------------

Endurance: meet at ECC @ 6 am

30 min AMRAP

Run to Bridge

Medball Suicides

Double Unders