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  • Writer's pictureCoach Rob
    • Mar 9
    • 1 min read

WOD for Friday 230310

First things first! Elevated CrossFit will be hosting a workshop Saturday, March 18th at 10 a.m.


If you ever have/had pain, and want to learn how to help yourself get past it faster and to prevent further injury, this workshop is for you!


More details to come, but it will be worth it!


Cost - $30


Now, down to the business of working out:

Choices today!


URSULA - V1

16 Minute EMOM

4 Sets:

Minute 1 - 50 Double Unders

Minute 2 - 5 Power Cleans (155/105)

Minute 3 - 200m Run

Minute 4 - 10 GHD Sit Ups (OR 15 Abmat Sit Ups)


URSULA - V2

For time:

1-2-3-4-5-6-7-8-9

Front Squats (205/135)

Bar Facing Burpee


Time Cap: 12 minutes


STRENGTH

Strict Press


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