Friday, June 3rd

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#