Tuesday, December 27th
This how we celebrate xmas at Elm City CrossFit
Warmup: 3 Rounds of
10 Ring Pushups
10 KBS
10 Strict Situps
10 Ball Slams
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Buy-in: 10 Rope Climbs ~ not for time
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Strength/Skill: 15 minutes to establish a working Squat Clean weight
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WOD: 3 Rounds for Time
7 Squat Cleans @ 80% of working weight
21 Double Unders
500 meter row
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Sellout: OTMx10 minutes - 2 Snatches 165/95#
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Cash out: 15 Muscle Ups for time
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Endurance: meet at ECC @ 6 am
5 Rounds for time
200 meter slam ball toss
15 box jumps
800 meter run