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Thursday

"Gabby"

Workout in honor of Gabby B. who will be moving back to Baltimore to continue school. We loved having you in our community and wish you continued success. Thank you so much for starting your CrossFit journey with Elm City CrossFit - you will always be welcome back at anytime.

Teams of 2 athletes - for time (only 1 athlete in motion at a time)

2000 Meter Row

100 Thrusters 45/33#

60 Pullups

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Endurance: @ECC at 6 am

Run 1 mile

Bike 5 miles

Run 1 mile

*** There will be NO PM ENDURANCE!

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Friday

Buy-in: 3x10 Defici Ring Rows

Bench: 4x3 Max Load

On the Minute: for 12 minutes

4 Shoulder Presses @ 60% of 1RM - must be taken from floor

10 Ab mat Situps

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Saturday

5 min AMRAP:

Max Rep Squat Clean & Jerks 165/95#

10 min rest

"Randy"

75 Power Snatches for time 75/55#

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

4x12 Ring Pushups

Strength: Jerks

1x5 @ 45%

1x4@ 75%

4x2 @ 80%

3x3 Min AMRAP with 1 minute rest between

5 Pullups

10 Pushups

15 Air Squats