October 15, 2019
Today, we celebrate Coach Mike! Without you, Crossfit Elation would not exist, nor be the family and community that we all love.
Happiest of birthdays Coach Mike!
10/15/1963, 56 years YOUNG.
5 rounds
10 back squats (75/115)
15 KBS (35/53),
Then,
63 situps
56 DB snatches
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ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose