Friday, May 11th

Happy Birthday to the official First Lady of Elm City CrossFit 

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

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Body Building Friday

4 Rounds ~ not for time

10 DB Bench Press

10 Single Arm DB Rows (10 on each arm)

10 OLY bar High Pulls

10 DB Side Raises 

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WOD: 4 Rounds For Time

Run Around the Building

15 Snatches 95/65#

15 Buprees