Bryce competed in the Atlantic Regional and finished in the top 20! Amazing work brother - and thanks for thinking about your crew from Elm City CrossFit

Warmup: 12 minutes of

10 plank ups

10 OLY bar good mornings

10 ring rows

10 calorie row

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Buy-in: 1 min Max rep dead hang pullups

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Strength: Push Press 6x4 ~ Increasing Loads

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WOD: 4 Rounds for time

400 meter run

40 Overhead Walking lunges 25/10#

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Endurance: meet at ECC @ 6 am

4 Rounds for time

800 meter run

10 Burpee Box for Ball Overs

Saturday

Warmup: Coaches Choice

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3 Rounds for time:

10 Power Cleans 185/135#

20 Chest to Bar Pullups

30 Double Unders

Rest 10 minutes

10 Minute AMRAP:

1 Hang Snatch 115/65#

1 Burpee

2 Hang Snatches

2 Burpees

Continue adding one rep per movement until time is called

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*Sunday Funday - 7 am Everyone Welcome!

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Monday

Warmup: 3 rounds

30 seconds of wall balls

30 seconds rest

30 seconds wall ball deadlift

30 seconds rest

30 seconds wall ball push press

30 seconds rest

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Buy-in: 3x10 Bent over dumbbell flies + 10 lateral dumbbell raises

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WOD: 20 Minute AMRAP

7 Kettlebell Swings 70/55#

7 Burpees

Dumpster Dash

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Strength: OTMx10 minutes

3 Front Squats

Alex pushing through the WOD

Warmup: 4 Rounds of

10 meters bear crawl

20 meters monster walk

30 meters farmers carry

40 meter run

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Strength: Deadlift 6x3

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WOD: For Time

1 mile run

21 med ball cleans 20/16#

21 pushups

800 meter run

15 medball cleans

15 pushups

400 meter run

9 medball cleans

9 pushups