Wednesday, October 19th

Flying high at Elm City CrossFit

Warmup:

75 DU's

15 Burpees

50 DU's

10 Burpees

25 DU's

5 Burpees

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

Buy-in: 4x12 Ring Pushups

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Strength: Hang Squat Clean:

1x5, 1x3, 1x2, 3x1 ~ End with max load

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WOD: For Time

1000 Meter Row

30 Front Squats 185/95#

*Must be taken from the floor