Thursday, March 7th

ELM CITY CROSSFIT  IS HOSTING A STATE OF THE UNION ADDRESS TO DISCUSS OUR CURRENT STATE OF AFFAIRS, CHALLENGES AND POSSIBLE CHANGES TO COPE WITH THE EVOLVING FITNESS CLIMATE ~ ALL ELM CITY MEMBERS ARE REQUIRED TO ATTEND:  MONDAY MARCH 11TH @ 5:30 PM. THE 530 CLASS/WOD WILL BE PUSHED TO 600 PM

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Get it, Greg!

Get it, Greg!

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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Strength: 5 Minutes of

Bench Press x 3

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WOD: Teams of 3 Athletes

30 Minute AMRAP

8 Dumbell Hang Clean & Jerks 50/35’s (Alternating)

10 Medball Squat Jumps 20/14#

12/8 Calorie Bike

*Athlete must complete an entire round before switching athletes

Joe Kusnitz