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Warmup: 15 minutes of

30 banded pull aparts

20 standing banded high pulls

10 medball cleans

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Skill: 10 minutes to work on rope climb practice

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 Power Couple - Emily and Tyler ~ Good luck out west

Power Couple - Emily and Tyler ~ Good luck out west

WOD: "Tyler & Emily" -

This workout is in honor or Tyler and Emily who have been Elm City CrossFit members for many years! We wish you well in your new home with new adventures and best of luck. You will be dearly missed by our community.

4 Rounds for Time

10 Thrusters 135/95#

20 Pushups

30 Situps

40 Calorie Row

50 Double Unders

400 meter run

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Endurance: Meet at ECC @ 6 am 

10 x 200 meter row + 200 meter run ~ Self Regulated Rest

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