Wednesday, June 15th

Warmup: 12 minutes

10 kbs

20 meter bear crawl

30 second plank hold

40 jumping jacks


Buy-in: 3x10 GHD Situps


Strength: Deadlift 3x10 ~ Unbroken


WOD: "GAB" ~ This workout is to honor one of our very own. We are very sad to see Gab go but we are excited for her new start in New York. Your work ethic, focus and strength is symbolic of our community and spirit that lives at Elm City CrossFit. You will forever be in our thoughts and part of our family. We would like to wish you good luck and hope that if you are ever in the area, please do not hesitate in dropping in to see your Elm City family.

For Time:

800 meter run

30 wall balls 20/14#

20 Clean & Jerks 135/95#

10 box jumps 30/24"

15 Pullups

400 meter run

20 wall balls

10 clean & jerks

5 box jumps

30 pullups


Joe Kusnitz