Thursday, June 23rd
Make sure you submit your favorite actions pictures for the Wall of Fame at Elm City. Send you photos to Joe at joe.kusnitz@elmcitycrossfit.com
Wamup: 12 minutes of
2 minutes squat therapy
2 minutes rowing
10 kbs
10 reverse hypers
5 plank to prayer
+++++++++++++++++++++
"Half Linda" - 5! of
Deadlift 1.5xBW
Bench 1xBW
Clean .75xBW
* 7 minute CAP ~ Scale as needed
++++++++++++++++++++++++++++
For Time:
10! of
Wallballs 20/14#
Pushups
with 1 dumpster dash after each set
----------------------------------------------
Endurance: Meet at ECC @ 530 am
10 Rounds of:
Bike 2 miles TT (on rail trail)
Run around the building
rest 2 minutes