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Thursday 6/13/2013 WOD

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Happy anniversary EVF CrossFit Upper East side! Here is to a great year of many amazing memories and to many more to come. We couldn’t have done it without such an amazing community of people. This is a very special place because each of you make it that way. Without all of you we are just four walls and some cool equipment.  Thank you for helping us grow into a healthy, strong and awesome community.

Tell us below in the comment box what makes you wake up and walk through the door each and everyday.

Warm up

2-3 min jump rope singles

5 min double under practice

Mobility coaches choice

3 sets of 20 weighted lunges (10 per leg)

Super set w 20 Spider mans

Strength

Back Squats w tempo

31×1

5-5-5-5-5-5

Work up to about 85% of your 5RM

 

Training

For time

“Chunky Annie”

50-40-30-20-10

Double-Unders

Weighted Ab-mat sit ups (25/10lbs)

Happy Anniversary

Mystery cash out

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