Friday, May 25th
ATTENTION: WE ARE HOSTING "MURPH" ON MONDAY AT 9 AM WITH AN ATHLETE APPRECIATION PARTY TO FOLLOW. PLEASE BRING YOUR FAVORITE FOOD OR DRINK.
IN KEEPING WITH THE MEMORIAL DAY THEME - ELM CITY CROSSFIT WILL BE PROGRAMMING HERO WOD'S ALL WEEKEND TO HONOR THOSE WHO HAVE SERVED AND SACRIFICED!
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Warmup: 10 minutes of
1 Dumpster Dash
2 Forward rolls
3 HSPU's
6 KBS
10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)
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Super Set - 4 Rounds ~ Not for time
A - Deadlift x 6
B - Weighted Hip Extensions x 10
C - OLY bar Rollouts x 6
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Hero WOD:
"Tumlinson"
8 Rounds for Time
200 meter Run
11 Dumbell Burpee Deadlifts 60/40#