Tuesday, February 20th

Join your Elm City CrossFit Family this Thursday, Feb 22nd as we preview the annoucement of the first Open Workout of 2018 - The show broadcast on the big screen following the 630 class

Warmup: 3 Rounds of

10 Pushups

10 Goblet Squats

10 Situps

10 Step-ups

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Strength: Snatch 1x4, 2x3, 4x1

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WOD: 5 Rounds of

1 minute Max Rep Hang Cleans 95/65#

30 Seconds rest

1 minute Max Calories Row

30 Seconds rest

1 minute Max Rep Wall Balls 20/16#

30 Seconds rest

1 minute Max Rep Double Unders

1 minute rest

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Sellout: 4x12 ~ Fast Jerks (moderate weight) with 11 Toes to Bar after each set

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Endurance: Meet at ECC @ 6 am

Morse to Prospect - 4, 5 or 6