Tuesday, July 3rd

Warmup: 3 Rounds of 

10 box pushups

20 banded pull aparts

10 ring rows

20 jumping jacks

10 lunges

20 jump ropes (singles)

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Grand Opening - September 12, 2009 ~ Elm City CrossFit opened to "Chelsea"... There were only 5 athletes who completed the WOD Rx'ed that day! Wanna guess who they were?

WOD: "Chelsea"

OTM x 30  minutes of

5 Pullups 

10 Pushups 

15 Air Squats

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Endurance: Meet at ECC @ 6 am

10 Rounds for Time

400 meter run

10 Deadlifts 225/155#

500 meter row