`

Friday

Warmup: 3 rounds of

20 jumping pullups

10 burpees

10 wall balls

2 forward rolls

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

"Annie"

50-40-30-20-10

Double Unders

Ab mat Situps

==================

Super Saturdays! We are bringing back an Elm City CrossFit Classic - Super Saturdays

*Each Saturday we will be turing up the heat as we present a new and tough workout challenge!

*Each workout will require exteme focus and determination + and will kick your weekend off right!

*Class times will remain the same but we want the main event to kickoff every Saturday morning at 9

 

Warmup: 10 mins of

30 second bar hang

3 HSPU's

6 power snatches

200 meter row

12 ring pushups

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

2 Rounds for time:

1000 meter row

50 Thursters 45/35#

30 Pullups

Rest 10 minutes

20 Snatches for time 165/95#

=====================

Sunday

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