Elemental CrossFit – CrossFit

The more adversity the better!

Events:
Elemental Summertime Challenge –
elementalsummertimechallenge2018.wodifyrise.com

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Warm-up (No Measure)

3 min bike

10 step ups

10 jumping squats

10 rock backs (5 each side)

10 world’s greatest stretch (5 each side)

10 downward dog -pedal feet

Front squat review/ warm-up with bar

A: Front Squat (4-4-3-3-2-2-2 (75%, 80%, 85%, GO, GO, GO))

14 min on the clock

Going for a 2rm front squat

B: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
30 Min time cap…add 1 second for every rep not completed at the 30 min cap

Elemental CrossFit – CrossFit

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Elemental CrossFit – CrossFit

What are you waiting for?

Events:
Elemental Summertime Challenge –
elementalsummertimechallenge2018.wodifyrise.com

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A: Thruster (4-3-3-2-2-1-1-1 (70%, 75%, 80%, 85%, 85% GO)

B: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

200 Meter Run

10 Burpees

Elemental CrossFit – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 DB Snatch 55/35 R+L = 2

Ski 250m
3 min rest b/t wods

B: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Pull-ups

10 Air Squats
3 min rest b/t wods

C: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Power Clean 95/65

10 Sit-ups
3 min rest b/t wods

D: Deadlift (8-8-8 (60%, 65%, 60%))

Elemental CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 Min AMRAP

90 DU

60/45 Cal Bike

90 Thrusters (75/55)