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Saturday

Warmup: Coaches Choice

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WOD: For Time

200 meter run

21 Power Cleans 95/65#

400 meter run

15 Power Cleans

800 meter run

9 Power Cleans

800 meter run

15 Power Cleans

400 meter run

21 Power Cleans

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Sunday

SEBASTIAN STRONG – DOMINATE THE DAY

Sunday, Septemer 17th 8 am - 1 pm Everyone is welcome and encouraged to buy a tee shirt with all of the proceeds going to the Sebastian family.

Heats will be going every half hour!

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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MONDAY

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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Buy-in: 10 minute Pistol work (one-legged squat) and progressions

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Strength: Back Squat 5x8 ~ one and a halfs

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WOD: 5 Rounds for Time

10 Front Squats 135/95#

20 Double Unders

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