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Saturday - June 13th @ 10 am we are having a community WOD at Hamden High to show off our stuff! Come participate in the Hamden/North Haven Relay for Life - Elm City CrossFit WOD

Monday

Warmup: 3 Rounds of

1 dumpster dash

2 forward rolls

8 box jumps

10' Handstand Walk

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Bench 8x3 ~ Increasing Load

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5 Rounds for time:

100 meter farmers Carry ~ athlete picks weight

20 burpees

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Tuesday

Warmup: 

3 minutes foam roller

3 minutes squat therapy 

2 minutes rowing

1 minute wall balls

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Teams of 2 or 3 do the following:

100 Deadlifts 185/125#

100 Back Squats

100 Cleans

*Athelte uses the same weight - scale as needed 

*Must complete all reps before moving to another movement

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Endurance: meet at Hamden High School Track @ 6 am with Coach Joe

Fun, Fun, Fun

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Wednesday

Warmup: 3 Rounds of

5 pullups

10 pushups

15 air squats

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10 Rounds for Time:

3 Bar Muscle Ups

4 Power Snatches 115/65#