`
 Join your Elm City CrossFit Family this Thursday, Feb 22nd as we preview the annoucement of the first Open Workout of 2018 - The show broadcast on the big screen following the 630 class

Join your Elm City CrossFit Family this Thursday, Feb 22nd as we preview the annoucement of the first Open Workout of 2018 - The show broadcast on the big screen following the 630 class

Warmup: 3 Rounds of

10 Pushups

10 Goblet Squats

10 Situps

10 Step-ups

+++++++++++++++++++++++

Strength: Snatch 1x4, 2x3, 4x1

+++++++++++++++++++++++

WOD: 5 Rounds of

1 minute Max Rep Hang Cleans 95/65#

30 Seconds rest

1 minute Max Calories Row

30 Seconds rest

1 minute Max Rep Wall Balls 20/16#

30 Seconds rest

1 minute Max Rep Double Unders

1 minute rest

+++++++++++++++++++++++++++++

Sellout: 4x12 ~ Fast Jerks (moderate weight) with 11 Toes to Bar after each set

+++++++++++++++++++++++++++++

Endurance: Meet at ECC @ 6 am

Morse to Prospect - 4, 5 or 6

Comment