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At Elm City CrossFit - we take all shapes and sizes!

At Elm City CrossFit - we take all shapes and sizes!

Warmup: 4 Rounds of

200 meter row

12 reverse hypers

12 supermans

12 OH lunges

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Buy-in: 90 seconds max rep burpees

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Strength: Front Squat 1x6, 3x3, 3x2

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WOD: 3 Rounds for Time

20 KBS 70/55#

30 Pushups

40 Situps

800 meter run

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Sellout: OTMx8Minutes ~ 3 Power Snatches <Moderate Weight>

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Endurance: Meet at ECC @ 6 am ~ Coach Joe

20 Min AMRAP: 400 meter run, 7 burpee box overs

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