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Congrats to Woody, Shirley and Bonnie on a beautiful finish at Zion Half Marathon! What a way to represent your Elm City CrossFit Family ~ we are very proud of you!

Congrats to Woody, Shirley and Bonnie on a beautiful finish at Zion Half Marathon! What a way to represent your Elm City CrossFit Family ~ we are very proud of you!

Warmup: 

4 Rounds of

2 minutes on rower

2 minutes of Squat Therapy

30 seconds L-Sits

30 seconds Hand Stand Hold

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Buy-in: 90 seconds max rep toes to bar

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Strength: Bench 6x3 ~ Increasing Loads

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WOD: 5 Rounds for Time

Run Around the Building

5 Deadlifts 275/185#

10 Burpees

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Sellout: Tabata This!

Pushups

Row

Air Dyne

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