Wednesday, July 26th

Elm City CrossFit's Powerlifter ~ Joe Ryan!

Warmup: 8!

Burpees

Med ball Squat Cleans

OH walking lunges

++++++++++++++

21-15-9:

Box Up and Overs

Chest to Bar Pullups

rest 10 minutes

21-15-9:

Power Clean 155/115#

Calories on Rower