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Its a family affair here at Elm City CrossFit ~ Even Maddie agrees!

Its a family affair here at Elm City CrossFit ~ Even Maddie agrees!

Don't forget to check out the Blog and the New Elm City Underground Strength and Conditioning Program

Warmup: 10 minutes of

12 Mountain Climbers

8 Wall balls

4 Wall walks

2 Forward Rolls

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Strength: Back Squat 3x10 1&1/2's ~ Light weight

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WOD: On the Minute for 22 Minutes

Odd Minutes - 10 Overhead Lunge Steps 95/55#

Even Minutes - 10 Bar over Burpees

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Endurance: meet at Elm City @ 6 am ~ Coach Joe

10x 200meter row + 200 meter run ~ Self regulated Rest
 

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