Thursday, December 13th

Happy Birthday to one of our long running athletes at Elm City CrossFit

Happy Birthday to one of our long running athletes at Elm City CrossFit

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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Thank you for being such a valuable pillar of our community

Thank you for being such a valuable pillar of our community

Strength: OTM x 8 Minutes

3 Squat Clean + 6 Lateral Bar Jumps

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Cycle Practice: 1 minute max rep Double Unders

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We promise not to tell anyone how old you are today ~ Love Joe

We promise not to tell anyone how old you are today ~ Love Joe

WOD: Teams of 2 athletes ~ ONLY 1 athlete in motion

For Time:

50 Calorie Row

50 KBS 70/55#

50 Calorie Row

50 Wall ball situps over box

50 Calorie Row

50 Overhead walking lunges 45/25#

50 Calorie Row

50 Burpees

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Endurance: Meet at YMCA Pool @ 6 am

4x50, 2x100, 1x500, 2x100, 4x50 meters ~ Rest 1:1

Joe Kusnitz