Saturday

Warmup: Coaches Choice!

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7 minute AMRAP

5 Squat Cleans 185/115#

10 Ring Dips

rest 10 minutes

7 minute AMRAP

5 Hang Cleans 155/95#

2 Rope Climbs

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Sunday

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

* 7 am Sunday Funday Crew ~ Everyone Welcome!

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Monday

Warmup: 12 minutes of

300  meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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Strength: OTMx 10minutes - 3 Front Squat @ BW

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WOD: 5 Rounds for Time

100 meter farmers carry - athlete picks weight

15 Burpees

400 meter run

The hardest working athlete at Elm City CrossFit ~ Joe Ryan

Warmup: 15 minutes of

1 Dumpster Dash

3 Pullups

5 Kettlebell Push Presses

7 Kettlebell Deadlifts

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Strength: OHS 6x3

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WOD: 5 Rounds for Time

500 meter row

15 OHS 75/55#

Coach Eric coaching deadlift

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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"Randy"

75 Power Snatches for time 75/55#

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OTMx30 minutes

Odd Minutes: Row 40 seconds max distance

Even Minutes: Run 40 seconds for max distance

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Endurance: meet at ECC @ 530 am

Group Bike Ride!