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This how we celebrate xmas at Elm City CrossFit

This how we celebrate xmas at Elm City CrossFit

Warmup: 3 Rounds of

10 Ring Pushups

10 KBS

10 Strict Situps

10 Ball Slams

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Buy-in: 10 Rope Climbs ~ not for time

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Strength/Skill: 15 minutes to establish a working Squat Clean weight

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WOD: 3 Rounds for Time

7 Squat Cleans @ 80% of working weight

21 Double Unders

500 meter row

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Sellout: OTMx10 minutes - 2 Snatches 165/95#

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Cash out: 15 Muscle Ups for time

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Endurance: meet at ECC @ 6 am

5 Rounds for time

200 meter slam ball toss

15 box jumps

800 meter run

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