******Make Sure you sign up for message/soft tissue work with Joy! Tuesday and Thursday - October 17th and 19th @ 430, 530 and 630 pm... Reserve your spot on the main board.
25% off Elm City CrossFit Athletes! $75 per hour session
For further information - Contact Joe
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Warmup: 10 minutes of
2 times run around room
2 forward rolls
10 ring rows
10 ring pushups
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Buy-in: 100 Ab mat situps
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Strength: OLY Bar Roll outs 6x8 with 10 Ring Rows after each set
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Flex Friday! **All to be done as super sets
Dumbell Bench: 5x20 with 10 Bent over rows after each set
Flat Bench Dumbell Flies: 5x12 with 20 alternating seated dumbell curls after each set (use same weight)
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WOD:
10 minute AMRAP
5 pullups
7 pushups
1 Dumpster Dash