HAPPY BIRTHDAY RHONDA!!!
Skill5
4x3 Clean Super Complex - Shrug, Bent over Row, Hang Power clean,, Squat .
WOD
49 Sit ups w/ plate N Press (15/25)
49 Thrusters (55/75)
49 Deficit Push ups (2x25/45)
For time!!!
THIS IS IT: Short Chipper. Go from knees if necessary on pu’s!!!
CHEST MUST HIT GROUNDon Def pu’s and plate to sky on sit-ups, If either one or not met there will not be an RX!!!
Don't forget to sign up for the Ringer Run! It will be held Thursday June 15th at 7pm. And be sure to join the CrossFit Elation team when you register. Sign up here: https://runsignup.com/Race/Registe
Don't forget to sign up for the Ringer Run! It will be held Thursday June 15th at 7pm. And be sure to join the CrossFit Elation team when you register. Sign up here: https://runsignup.com/Race/Registe
WOD Buy in: 1 rd Abstractor 16 min AMRAP 1,2,3,4,... Tire Flips Ground to overhead (65/95) Overhead Squats *3 Burpees after each set Cash Out: 30 (Any) upper Abs