Thursday, May 5th

Warmup: 4 Rounds of

1 Dumpster Dash

5 Double KB Thrusters

10 Double KB Rack Lunges

15 Double KB Suitcase Deadlifts


Team Thursday ~ Teams of 2 or 3

Power Lifting Total! In honor of Coach Eric's Power Lifting Competition on Saturday

10 minutes to establish a 1 RM at the following stations

Back Squat

Bench Press


Score = total amount of weight lifted from the team divided by the total weight of the team!


Strength: OTMX8 minutes

2 - Power Snatches


Endurance: Meet at Elm City CrossFit @ 6 am

10, 20, 30 minutes out and back ~ no rest!



Joe Kusnitz